Spend 5-10 minutes warming your body up. Never lift with cold, tight muscles. That will make you much more prone to injury, and nobody wants that! Right, sister?!
Use a weight that challenges you, but doesn’t cause you to compromise form while you’re performing the reps. If you need to lower your weight mid-set, that is fine! It is better to do that, than perform an entire set with weight that is too much for you, and maintain improper form.
Back and Biceps:
- Bent Over Barbell Row: 4×12 (rest 20-30 seconds in between sets)
- One-Arm Dumbbell Row: 3×12 per arm -> Straight Arm Pulldown: 3×15
- Pull Ups: 4×8-10 (rest 20-30 seconds between sets)
- Barbell Bicep Curl: 3×12-15(rest 20-30 seconds in between sets)
- Incline Dumbbell Curl: 3×12 per arm
STRETCH for 5-10 minutes!
-> Means Superset
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