Week #3 - Back & Biceps
Warm Up:
Rower
1000m
⭐️ CORE ⭐️
Toe-Tap Sit-Ups + Leg Raises + Heel Touches (24)
12 x 4 rounds
Side Oblique Crunches + Lower Lumbar
12 (per side) x 3 rounds
🏃🏼♀️ Cardio 🏃🏼♀️
Rower
750m
🏋🏼♀️Weights 🏋🏼♀️
Barbell Bicep Curls + Lat Pull Downs
reps for biceps are: 20 x 3 rounds
🏃🏼♀️ Cardio 🏃🏼♀️
Rower
750m
🏋🏼♀️Weights 🏋🏼♀️
(Alternating) Dumbbell Seated Bicep Curls + Single Arm Dumbbell Row Back
reps are: 12 x 4
increase weight every time
🏃🏼♀️ Cardio 🏃🏼♀️
Rower
750m
🏋🏼♀️Weights 🏋🏼♀️
Cable Close Grip Row Back Pull + Knee Ins (15 every time on the bench)
reps are: 15-10-5-15
increase the weight for the 10’s and 5’s
🏃🏼♀️ Cardio 🏃🏼♀️
Rower
750m
🏋🏼♀️Weights 🏋🏼♀️
Single Arm Cable Bicep Curls + (Kneeing) Single Arm Cable Row Back
reps are: 15-10-5-15
🏋🏼♀️Weights 🏋🏼♀️
Stationary Row Back Pull (Wide Grip) + Toe-Tap Sit-Ups (15 every time)
reps are: 15-10-5-15
🏃🏼♀️ Core 🏃🏼♀️
Side Obliques + Stationary Machine Crunches
12 x 3 rounds