6 moves, 35 minutes: Back & biceps babyyyyyy 💪🏻
(PS the greatest thing about home lifts is lifting in your jammies, amiright??)
-Banded last pulldown
(👉🏻keep shoulders DOWN/away from ears)
-Superset hammer curl
(👉🏻palms inward/thumbs up)
*no rest between movements*
🔥Bent over single arm row: 5 sets x 10 reps each arm; slow
(👉🏻aim bringing weight toward bellybutton)
30 sec rest between sets
-Bicep curls x 10
(👉🏻slow; don’t swing arms, keep elbows pinned at sides)
-Superset weighted Russian twist x 20
*no rest between exercises*
🔥Single arm seated banded row x 10 reps; slow (notice my arm shaking)
(👉🏻keep shoulders down/away from ears and row low towards bellybutton)
*no rest between arms*
*NOTE: for optimal body changes, you should be following a PROGRAM that provides progressive overload (made a video on this previously)
That stays the same for 4-6 weeks at a time in order to truly develop the muscle!
When I show videos like this, it’s typically when I’m super short on time & traveling.
Still strength focused but easier w/less equipment.
🔰save forever when you’re traveling or only have DBs/bands! What’s your fav back movement?
Certified Fitness Nutrition Specialist
Fat loss and Macro coach