Back and Biceps

Day 3 of a 3 Day Interval Workout Split



12/28/20231 min read

Complete both Blocks below 3 times in order (Block 1 then 2) approx. 40 mins
Block 1
  • 3 minute Cardio (see Cardio tab for options)

  • Croc Rows - 30 reps (15 each arm)

  • Leg adductions (on back place dumbbells on inner thighs and squeeze together) - 15 reps

  • Bi-cep 21s (dumbbell bicep curls - two counts up slow and one count down) – 12 reps

Block 2
  • 3 minute Cardio (see Cardio tab for options)

  • Standing band pulls (arms straight at shoulder height and squeeze shoulder blades together) – 15 reps

  • Banded fire hydrants on hands and knees abduct the leg – 30 reps (15 a leg)

  • Dumbbell hammer curls (15 reps)

  • Supermans on floor or over stability ball (laying facedown/prone lift upper body, hands at temples) – 15 reps

Abdominals - 10 mins (see abdominals tab for options)
  • Inner and outer thigh, legs to the side and across the body

  • Back stretch holding door frame and lean back or cat and cow stretch on all fours

  • Bi-cep wall stretch - arm extended out at shoulder height and turn thumb under

  • (static stretches should be held for 15-30 seconds)