Workout Schedule – September

Week 1 – Day 3 – Biceps & Back

Superset 1

Lat Dual Pull Downs - 4 sets of 12 reps

Find a lat pull machine and put two handles on the two cable notches. Sit down and grab both handles, reach up and pull down towards the outsides of your body squeezing your lats at the bottom.

Rope Curls – 4 sets of 10 reps

Using a rope on the lowest notch on the cable, place both hands on the sides of the rope palms facing each other. Pull and curl rope towards biceps, then back down returning to starting position.

Modified Burpees – 2 sets of 40 seconds

Starting in a standing position, bend down and touch your hands to the ground. Jump both feet back to push-up position, then jump both feet back in and jump to come up. Repeat this sequence for every rep.

Superset 2

Plate Curls – 4 sets of 10 reps

Seated Bent Over Back Flys – 4 sets of 10 reps

Sit down on a bench holding two dumbbells down below your legs by your feet. Lift out to the sides to 90 degrees squeezing back at the top of every rep, then back down to starting position.

Modified Burpees – 2 sets of 40 seconds

Starting in a standing position, bend down and touch your hands to the ground. Jump both feet back to push-up position, then jump both feet back in and jump to come up. Repeat this sequence for every rep.

Superset 3

Back Cable Crosses – 4 sets of 10-12 reps

Cross arms and grab a cable in each hand. Pull apart and squeeze your back when opening your arms.

High Cable Curl – 4 sets of 12 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.

Modified Burpees – 2 sets of 40 seconds

Starting in a standing position, bend down and touch your hands to the ground. Jump both feet back to push-up position, then jump both feet back in and jump to come up. Repeat this sequence for every rep.

Back Burnout

Single Arm Dumbbell Row

Repeat the following 4-5 times or until failure:

  • 10 reps light weight
  • 10 reps medium weight
  • 10 reps heavy weight

Hold one DB down towards the ground and place the other hand on a bench. Pull dumbbell back towards your hip then return to starting position. Focus on pulling with your back and lat.