Back & Biceps With Abs

Back & Biceps With Abs

I'll be the first to admit that I would choose a lower body workout, cardio workout, or just about any other workout before picking a back and biceps workout. For NO particular reason other than I just don't enjoy working those muscle groups! I do know the importance of working those muscle groups though, as we need a balanced body. Meaning: even though I'd like to, I can't do glutes everyday (bummer, I know) because my lower half can't be the all-dominant half of my body. My upper half needs its strength, too!

So I had an idea--what if I created a program that put my own spin on back and biceps? Instead of standing and doing repetitive curls and rows, why not add in some HIIT, abs, supersets, and more?! So, that I did. And ya know what? IT WAS FUN! I made sure to keep every workout very different, with a new format and moves each workout, and trying to keep workouts between 20-30 minutes.
These workouts are meant to maintain muscle, not grow (unless you're really using HEAVY weights). Think: pretty tank top arms, sculpted back, and feeling confident in a sleeveless dress. Yes, please!

18 workouts total. And really, any plan of attack works, For example:
- 2 workouts a week for 9 weeks, allowing you to keep other workouts in the mix
- 3 workouts a week for 6 weeks, allowing you to keep other workouts in the mix
- completing as you please; keeping these in the bank for whenever you need a back and bicep workout

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Back & Biceps With Abs
  • Back & Biceps with Abs #1

    Circuit 1: 3x 30 seconds each move
    - Renegade rows
    - Bear hold bodyweight rows
    - Hip dips
    Circuit 2: 3-4x
    - 12 kettlebell (or dumbbell) swings
    - 10 sprawl to curl
    - 10 (each arm) isometric hammer curl
    Superset 1:
    - 10 reverse fly to alternating bent over rows
    - 12 weighted wood chops (each side)...

  • Back & Biceps with Abs #2

    SS: 3x
    - 10 straight arm lat pull downs
    - 10 (each side) cable birddogs
    SS2: 3x
    - 15 seated cable rows
    - 10 bent over row to hinge
    45s on, 15s off x3:
    - Alternating reverse grip rows
    - Side plank dips
    - Alternating swings
    - Superman swimmers
    - Heel taps

    Crop and shorts: Southern Athletica. Subs...

  • Back & Biceps with Abs #3

    2x: Row + climber ladder: 10, 8, 6, 4, 2
    SS1: 3x
    - 10 swings
    - 10 (each leg) SLRDL with row
    3x 30s each move:
    - Reverse flys
    - Hip dips
    - Skier swings
    - Bent over arrows
    Finisher: bicep curls 21’s

    Shorts: Southern Athletica; code MWFC15 (exclusive to subscribers!)

  • Back & Biceps with Abs #4

    30 seconds on, 10 seconds off
    - Bicep curls
    - Mountain climbers
    - Elbow kisses
    - Toe touches
    x3
    - Bent over rows
    - Jumping jacks
    - Renegade rows
    - Plank hold
    x3
    - Weighted wood chops (R)
    - Alternating wide grip rows
    - Weighted wood chops (L)
    - Flutter kicks
    x3

    Bra and shorts: Southern Athleti...

  • Back & Biceps with Abs #5

    This one has been my favorite so far. Is she perhaps liking back and biceps now?!

    Ladder 1: bent over rows *ideally, you’re increasing weight as you go down in reps
    - 15
    - 12
    - 10 *try to make this your heaviest set, if your equipment permits!
    Timed SS1: 30 seconds each move (complete on R side...

  • Back & Biceps with Abs #6

    Circuit 1: 3x
    - 10-12 (each side) quadruped with leg raise rows
    - 10 prone YW rows
    - 30 second plank
    Circuit 2: 3x
    - 12-15 long band/cable curls
    - 30 seconds alternating swimmers
    - 8-10 (each side) windmills
    Tabata: 4 minutes
    - Close rows
    - Palms forward Y backs
    - Side plank punch through’s
    - A...

  • Back & Biceps with Abs #7

    Today's format is a bit different. Every set is a superset of a back/bicep move combined with an ab exercise. The first back/bicep move is a unilateral dropset, though. So make sure you've got (if available!) 3 different weight options for this workout. You'll also need a long band (or cable mach...

  • Back & Biceps with Abs #8

    Okay for real y'all, I was recording this in a JUNGLE OF BUGS. Not even being dramatic. So I apologize for the theatrics but I was actually being attacked. STILL GOT IT DONE THOUGH!

    4-5 rounds-- (or shoot, go for 6 if ya want!)
    30 seconds each move:
    - Renegade rows
    - V-hold with curl
    - Halos...

  • Back & Biceps with Abs #9

    This one had me sore afterwards! The perfect combination of upper + abs in this one (in my opinion).

    Renegade row + inchworm ladder
    - 12, 10, 8, 6, 4, 2 (rows)

    SS: 3x
    - 10 (each side) crossbody v-ups
    - 30 seconds gorilla rows

    SS: 3x
    - 8-10 (each arm) curl complex
    - 30 seconds flutter kicks

    S...

  • Back & Biceps with Abs #10

    Over half way done with the program after this one!

    Circuit 1: 3x
    - 15 bent over wide grip rows
    - 10 (each arm) iso hold rows
    - 10 (total) bicep curl in plank (basically, weighed shoulder taps)

    Core circuit: 30 seconds each move, 2 times through
    - Flutters
    - Mountain climbers
    - Bicycles
    - Plan...

  • Back & Biceps with Abs #11

    For real maybe my favorite yet (I think I said that after the last one...maybe I just like back and biceps now?!) This was a fun format, fast, lots of moves, and worked up a hell of a sweat!

    Time ladder format: 50 (20 sec rest), 40 (20 sec rest), 30 (10 sec rest), 20 (10 sec rest), 15 (5 sec res...

  • Back & Biceps with Abs #12

    SS 1: 3x
    - 12 reverse grip single arm rows (each arm) into hinge
    - 30 seconds (each side) curl to windmill
    SS 2: 3x
    - 12 wide grip bent over rows
    - 30 seconds isometric hold external rotation to wide curl
    30 seconds each move, 3 rounds:
    - Swings
    - Alternating knee tucks
    - Banded superman pull do...

  • Back & Biceps with Abs #13

    Equipment needed: set of dumbbells, short band
    Superset 1: 30 seconds each move, 4 rounds, 30 seconds in between each round
    - Renegade row plank jacks (alternating 1 row + 1 plank jack)
    - Sit up to alternating curls (1 curl per arm each sit up)

    Superset 2: same format
    - Small band rows (15 secon...

  • Back & Biceps with Abs #14

    Circuit 1: 3x
    - 10 bent over row to hinge curl complex
    - 20 plank weight pulls
    - 30 seconds big flutters
    Circuit 2: 3x
    - 10 alternating upright rows to wide grip curls
    - 10 inchworm renegade rows
    - 30 seconds low plank shifts
    Circuit 3: 3x
    - 10 (each side) side plank curls
    - 15 lat pull downs
    -...

  • Back & Biceps with Abs #15

    Okay this one was just a STRUGGLE to get done--camera turned off mid-film, storm brewing, and baby waking. BUT WE GOT IT DONE! Just may be a little all over the place. At least we have a super cute cheerleader during the last set though :)

    HIIT format: 45 seconds on, 15 seconds off; 3-4 rounds
    ...

  • Back & Biceps with Abs #16

    Timed ladder circuit: 60 (20), 45 (15), 30 (10), 15 (5) seconds
    - Wide grip to regular curls
    - Alternating to double bent over rows
    - Superman circles
    - Crossbody curls
    - Reverse fly complex
    - Curl lateral complex
    Core circuit: 3x 30 seconds each move
    - Right side plank
    - Flutter kicks
    - Left s...

  • Back & Biceps with Abs #17

    I'm sure the heat of Nashville summer made this workout harder, but I was perfectly winded and tired after this one!

    40 seconds of strength work, 20 seconds of cardio/core:
    - Curls
    - Jumping jacks
    x2
    - Bent over rows
    - Mountain climbers
    x2
    - Renegade rows
    - Bicycles
    x2
    - Alternating hammer t...

  • Back & Biceps with Abs #18

    Well, I wanted to finish with a bang. And I feel as though I did just that. This one was tough!

    Complete entire circuit 3-4 times through:
    - 10 (each side) isometric curl with upright rows
    - 40 seconds inchworm renegade rows with hop
    *20 seconds rest
    - 20 plank weight pulls
    - 40 seconds weighte...

  • Back & Biceps With Abs PDF

    3.49 MB