Workout Schedule – November

Week 1 – Day 2 – Biceps & Back

Superset 1

Seated Wide Pull Negatives - 4 sets of 10-12 reps

Alternating Dumbbell Bicep Curls – 4 sets of 10 reps per arm

Start with arm by your side, curl weight towards your body and back down, focus on only using your bicep, keep elbow close to side.

Jump Rope – 3 minutes

Superset 2

High Cable Curls – 5 sets of 10 reps per arm

Place the cable to the highest notch with a handle, starting with your arm straight towards the cable, then pull the cable towards your bicep and back, keep your elbow up, focus on only using your bicep to curl.

Single Arm Rope Pulldowns – 5 sets of 10 reps per arm

Using the rope on the cables, stand away from the cable bent over slightly with a flat back. Grab the rope with one arm, pull towards hip, then return to starting position. Keep your arm straight and pull with your back.

Jump Rope – 3 minutes

Superset 3

T Bar High Row – 4 sets of 12 reps

Use the barbell on the ground attachment with the T bar attachment with handles on each side. While keeping your back slightly bent, pull the bar to your chest, squeezing your shoulder blades together each time.

Machine Low Back Rows – 4 sets of 10 reps per arm

Using some sort of back row machine do low grip back rows, squeezing your shoulder blades together each time you drive your elbows back.

Jump Rope – 3 minutes