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Back and Bi’s

September 24, 2014 by Karen Leave a Comment

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

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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About Us

All our Boys

Karen Rodgers is a mother of twin boys, wife, and speech language pathologist for the Champlain Valley School District in Vermont and New England Speech & Feeding. She knows her way around a weight room and here on the GoodFitFam blog Karen and her husband Chris will share their wisdom, experience and contagious passion for kids, fun and fitness.

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