Fitnessfreakk366
Cathlete
This morning I did the 4DS Back/Bicep premix and did it twice. What a workout. I am going to be sore for sure! The first time through seemed to take forever but when I did it the second time it went by really fast. Weird.
BACK/BICEPS
Round 1
Supermans (warmup)
One Arm Rows (warmup): 20's - 16 reps
One Arm Rows: 35# - 8 reps 2/2 cnt.
Standing Hammer Curls w/Twist: 15's - 12 reps; 20's 10 reps
Standing Dumbbell Curls: 20's - 8 reps; 25's 6 reps
***Second time around I did the Standing Dumbbell Curls w/ 20's and 22's. These really fry my biceps.
Round 2
One Arm Rows: 30# - 8 reps
***2nd time I used 35#.
Barbell Crazy 8's: 40# - 8 reps/8 reps bottom half, 8 reps top half
***Second set I used 35#.
Reverse Curls: 12's - 10 reps.
Round 3
Underhand Barbell Rows: 70# - 7 reps; 8 reps
Incline Hammer Curls w/Twist on Stability Ball: 17's - 12 reps
Hammer Curls on Stability Ball: 15's - 8 reps
Round 4
Incline Pullovers: 35# - 8 reps slow counts
***Should have used 40# for both sets. This was easy.
Seated Concentration Curls: 20# - 12 reps
***Used 22# second time.
Wrist Curls: 10's - 16 reps
Round 5
Back Pulls w/Band: Purple
superset w/
Y's w/Band: Purple
***These burn like crazy.
Repeated all over.
That is all....
Diane Sue - I'm so glad to hear your husband is home! What a great Christmas gift!
BACK/BICEPS
Round 1
Supermans (warmup)
One Arm Rows (warmup): 20's - 16 reps
One Arm Rows: 35# - 8 reps 2/2 cnt.
Standing Hammer Curls w/Twist: 15's - 12 reps; 20's 10 reps
Standing Dumbbell Curls: 20's - 8 reps; 25's 6 reps
***Second time around I did the Standing Dumbbell Curls w/ 20's and 22's. These really fry my biceps.
Round 2
One Arm Rows: 30# - 8 reps
***2nd time I used 35#.
Barbell Crazy 8's: 40# - 8 reps/8 reps bottom half, 8 reps top half
***Second set I used 35#.
Reverse Curls: 12's - 10 reps.
Round 3
Underhand Barbell Rows: 70# - 7 reps; 8 reps
Incline Hammer Curls w/Twist on Stability Ball: 17's - 12 reps
Hammer Curls on Stability Ball: 15's - 8 reps
Round 4
Incline Pullovers: 35# - 8 reps slow counts
***Should have used 40# for both sets. This was easy.
Seated Concentration Curls: 20# - 12 reps
***Used 22# second time.
Wrist Curls: 10's - 16 reps
Round 5
Back Pulls w/Band: Purple
superset w/
Y's w/Band: Purple
***These burn like crazy.
Repeated all over.
That is all....
Diane Sue - I'm so glad to hear your husband is home! What a great Christmas gift!