Monday workout back and biceps routine for you:
1. Warm-up (10 minutes): • Start with 10 minutes of cardio, such as jogging or jumping jacks, to get your heart rate up and warm up your muscles. 2. Free Weight Exercises (45 minutes): • Deadlifts (12 reps x 4 sets): Focus on proper form to engage your back muscles. • Bent Over Rows (12 reps x 3 sets): Use a barbell or dumbbells for this exercise to target the mid-back. • Lat Pulldowns (12 reps x 3 sets): Utilize a cable machine to work on your lats. • Dumbbell Bicep Curls (12 reps x 3 sets): Alternate arms to isolate each bicep. 3. Machine Exercises (45 minutes): • Seated Cable Rows (12 reps x 3 sets): Adjust the machine to target your mid-back. • Hammer Strength Machine Rows (12 reps x 3 sets): Emphasize squeezing your shoulder blades together. • Preacher Curls (12 reps x 3 sets): Use a machine or bench to focus on bicep isolation. 4. Cool Down (5-10 minutes): • Finish with some light stretching for both your back and biceps. This helps improve flexibility and reduces muscle stiffness.
Remember to adjust the weights according to your fitness level and focus on maintaining proper form throughout the exercises. If you’re new to exercise or have any health concerns, it’s always a good idea to consult with a fitness professional or your healthcare provider before starting a new workout routine.I hope your enjoy our back and biceps routine
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