Since I killed my traps last week, this week I combined Back and Bi’s. This workout can be easily done in 30 minutes and you’ve addressed 2 body parts at once!
Here’s the workout:
Reverse grip chin ups, 4 sets each until failure
Bodyweight mid back row, 4 sets until failure
( I do these on a smith machine set on the 3rd or 4th rivet so I’m closer to the ground)
Seated barbell curls 4×15
Standing Alternating dB curls 4×15
Concentration curls until failure, 3 sets
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| Make this your mantra! |
Oh and since I mentioned the trap workout…. here it is:
(30 minutes and you’ll be hurting, pump up on the protein for this one ladies)
4 sets pull ups until failure
Lat pull downs standing 4×15
One arm cable rows standing 4×15
Stiff arm pull downs with rope 3 sets until failure
Feel the burn and Go home Strong Mama’s!
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