Hey y’all!! Another workout here for you to try 😍 I LOVED th..
🕑 Added 2021-03-14 21:39:54 +0000 UTC
Hey y’all!! Another workout here for you to try 😍 I LOVED this gym! Gave me Ronnie Coleman old school muscle gym vibesss 💦 and I will definitely be filming more lifts here 👍🏼
Today we did a back and bi workout 🏋🏽♀️💪🏼 sooo let’s get right to it!! ⬇️
1️⃣ KNEELING NARROW GRIP CABLE LAT PULLDOWN: WOW! That’s a lot of words 🥺 I promise it’s a lot easier than it sounds! This is just another variation to a pretty basic back exercise. Grab onto the handles with an overhand grip, keep your elbows close to your sides when performing. Extend your arms upward and pull down pausing at the bottom for extra time under tension if you’d like 🔥Obviously, this one is for the lats baby! 🦋 I did 10-15 reps with 30 pounds.
2️⃣ BACK ROW ON BENCH: just like you’ve seen me do before, except my execution is slightly different! Back rows generally work the lats, rhomboids, and traps. I find doing it this way also works a bit of the shoulders 👍🏼 squeeze at the top and keep your back straight, no swinging!! 😈 I did 10-15 reps with 15 pounds.
3️⃣ T-BAR ROW MACHINE: one of my FAVS for a heavy loaded back pull exercise 😤 I feel like I can load on good amount of weight with l the full body support the machine provides. Your gonna get a little bicep burn by default with this exercise too 💪🏼 I did 10 reps with a 35 pound plate loaded on. (Keep in mind the bar should provide some weight as well)
4️⃣ SEATED ARM CURL MACHINE: okay, I think we can all say we’ve tried this one!! this is a great isolation exercise for the BICEPS that is really gonna make them burn baby 🔥🔥 can be done with both arms or single arm 💯 I suggest maxing out on reps. My weight was at 30 pounds.
5️⃣ BENT OVER REAR DELT FLY WITH DUMBBELLS: GUILTY! I have been seen doing these before 🥺 technically it’s a “shoulder” exercise targeting the rear deltoids. But I find that doing it with your dumbbells horizontal, and grip parallel to the ground, you get that pinch or squeeze in the upper back ☝🏽there’s no rules here!! I did 10-12 reps with 10 pounds.
6️⃣ HYPER BACK EXTENSION: a staple in my lower back routine 😤 you may also feel this one in the top of the glute 🍑 but try to focus more on using your lower back to lift you 🔑 This exercise will challenge your posterior chain (glutes, hamstrings, AND lower back). But also your core a bit as well 👊🏼 hold your chosen weight (mine was 25 pounds) tight to your chest with cross arms. Go lowww for this one, and when coming up, stop when your body is parallel to the floor. DON’T OVEREXTEND! Keep that tension in your low back babes 😜 I did 10-12 reps.
7️⃣ STANDING BENT OVER ROWS: damn I really like rows don’t I 😅 ANOTHER VARIATION! this one I go heavy on 👍🏼 main target being back, but will also work shoulders, triceps, and biceps 💯 switch up your grip and keep your elbows tight to your sides if you’d rather get a lift that focuses a little more on lower back. We love it 🥵 I did 10-12 reps with 25 pound dumbbells.
ALMOST THERE! YOU GOT THIS!! 🥇
8️⃣ STANDING SINGLE ARM BICEP CURL: one for the biceps AND core! The key to this one is keeping your elbows tight to your sides throughout the movement and NO SWINGING!! 👀 you can go slower on the eccentric move if you want to add some TUT (time under tension) 🔥🔥 I did 10-12 reps with 10 pounds.
9️⃣ BICEP CURLS INTO UPRIGHT ROW SUPERSET: last but not least, I found this AMAZING machine I had never seen before! That’s what I love about new gyms. It allowed me to start with a basic double arm bicep curl with a straight bar. I did 10-12 reps then went right into upright rows for the shoulders and upper back with the same bar 🤯 also 10-12 reps. Do you have this machine at your gym?? I’m curious!!
That’s it babies 🥰 give it a try and tell me if you love!! HAPPY SUNDAY 🌞
