Back it up!

I am a health and fitness enthusiast. I am NOT a doctor, health or fitness professional. Please seek advice from your doctor/health/fitness professional before engaging in any physical exercise such as this workout.

Surprisingly, I was wide awake before my alarm went off. Well, today is Back, Traps and Biceps with Tricep thrown in for good measure!

Resistance: 10-12 reps

Plyo/cardio: 15-20 reps

Duration: 35 mins

3 sets of each

Superset 1:

Lat Pulldown

Lunge jumps

Superset 2:

(Assisted) Chin ups

Tuck jumps- tip: bring knees up to chest instead of dropping chest to knees

Superset 3:

Cable straight-arm pulldown

Step up with knee

Superset 4:

Low cable bicep curl

Rope pulldown (triceps)

Push-ups- tip: If standard push-ups are too challenging at the moment, place hands on a bench/wall/raised surface rather than dropping to your knees, this way its easier to check if you are engaging your core! 

Superset 5:

Barbell shoulder shrug

Squat with side leg raise

Superset 6:

45deg angled dumbbell curl

Kettlebell swing (American- stops at shoulder height)

Surprise:

Wrist curl to failure!

 

Tip of the day: If you are motivated by pride and have a tendency to be weak-willed, grab/reserve all the weights/equipment you need for the superset before you begin. 

 

 

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