Back&Bicep Workout

Pre-covid I had a good back/upper body workout routine going. Then when gyms shut down and I started mainly doing HIIT training, I lost a lot of that back muscle (mainly because I kind of forgot how important it is to work back and didn't include this in my workouts lol). So now we are trying to get those strong girl muscles back.

Below is a back workout I did this weekend and really enjoyed. I definitely always warm up with resistance bands to try and wake my muscles up. It's also my goal to get away from assisted pull ups this year and finally graduate into regular pull-ups. We are working on it... it's been a long road lol. I guess I'm just not naturally super strong in my upper body (But like I said, getting there!!!)

Jules K Back Workout:

Warmup:

-Some type of cardio to get heart pumping and a little sweat on

-Resistance bands (row pulls, banded pull-aparts, overhead banded pull-aparts, etc.)

Superset 1:

xAMRAP pull-ups (either assisted machine, band, or regular.)

x10-12 Pushups

x4 rounds

Superset 2:

x12 cable face pulls (on the cable machine, fasten a rope attachment and place it in a high position. Grip the ropes with an overhand grip and take a step back or too. I sometimes like to go down on one knee for more range. With elbows held high, pull the rope towards you with arms straight out to your side and focus on working your rear delts.)

x20 renegade row (Grab two dumbbells with a flat head and get into a plank position holding on to the dumbbells. Alternate between lifting one dumbbell at a time in a row-like motion. Go side to side for 20 reps)

x3 rounds

Superset 3:

x10-12 chest supported dumbbell row

(On a bench, lift up the seat to about a 45 degree angel, plant your feet on the floor and let your arms hang straight down. With the weights, squeeze your shoulder blades together and drive your elbows towards the ceiling, bringing the dumbbells to about your ribcage.)

x8 1 1/2 Bicep curls (One full bicep curl motion, then coming up halfway and back down is one rep!)

x3 rounds

Superset 4:

x10-12 Lat pull downs (grab the straight bar with an overhand grip and hands wider than your shoulder width. Lower yourself onto the seat, and squeeze your lats while pulling the bar down to your chest.)

x30 Russian twists with a med ball (don't sleep on ab workouts!)

x3 rounds

Superset 5:

x10-12 seated low row (sit upright on the bench and your feet planted on the floor or foot pads. Extend your arms and hold the handle. Pull the handle and move your shoulders back and down. Perform slower and focused!)

x10 inverted row (set a barbell around waist height or whatever's most comfortable- the lower the bar the harder it is. Position yourself under the bar laying face up and grab the bar with an overhand grip. Keep your body a straight line and pull up on the bar until your chest hits the bar. Back down and that's 1 rep)

x3 rounds

This might sound like a lot, but truthfully it's not! The movements don't take as much set-up time like it does for lower body days so I find I move though the workout at a decent pace! Don't be afraid to try and modify as needed.

Thank youuu for reading! I am enjoying sharing<3