Cathe Friedrich
Administrator
Gym Style: Back, Shoulders and Biceps is approximately 62 minutes in length. You will work with a variety of rep patterns and always in a controlled manner. Most of the rep speeds are a 2/2 count or slower (and only faster when it suits the specific exercise). The rests between the exercises are moderate. You will love how the band exercises bring the muscle group to total exhaustion wherever included. Though viewing a list of exercises may appear standard, you will love the challenge this workout delivers.
Here is the breakdown.
Warm Up
BACK
Dumbbell Row Reverse Grip #1
Dumbbell Row Reverse Grip #2
Dumbbell Row Reverse Grip #3
Dumbbell One Arm Row #1
Dumbbell One Arm Row #2
Band T-Back Squeeze
Barbell Pullovers #1
Barbell Pullovers #2
MODIFIED BACK EXTENSIONS (lower back)
Prone Back Side Rotations (lower back)
SHOULDERS
Dumbbell Overhead Press #1
Dumbbell Overhead Press #2
Dumbbell Overhead Press #3
Dumbbell Lateral Raise #1
Dumbbell Lateral Raise #2
Band Lateral Raise
Band Front Raise
Dumbbell Rear Fly #1
Dumbbell Rear Fly #2
Band Rear Delt Raise
BICEPS
Barbell Curls #1
Barbell Curls #2
Dumbbell Curls
Dumbbell Concentration Curls #1
Dumbbell Concentration Curls #2
Dumbbell Curl Up, Wrist Turn Lower Down
Dumbbell Hammer Curls
Dumbbell Wrist Curls #1
Dumbbell Wrist Curls #2
Stretch
You will need a full size step (preferably 3 risers per side), an adjustable barbell, various weighted dumbbells, and a medium tension resistance band to do this workout.
Music is by Big Beat/BK Howe and is an upbeat mix of mostly non-recognizeable, vocal, and instrumental music.
Cathe's clothing is by Oh My Bod, the crew's pant's are by Oh My Bod, the crew's tops are by Kos USA. All clothing can be ordered through Sharon at [email protected] or 888-442-2284 to receive a 20% discount on most merchandise.
Here is the breakdown.
Warm Up
BACK
Dumbbell Row Reverse Grip #1
Dumbbell Row Reverse Grip #2
Dumbbell Row Reverse Grip #3
Dumbbell One Arm Row #1
Dumbbell One Arm Row #2
Band T-Back Squeeze
Barbell Pullovers #1
Barbell Pullovers #2
MODIFIED BACK EXTENSIONS (lower back)
Prone Back Side Rotations (lower back)
SHOULDERS
Dumbbell Overhead Press #1
Dumbbell Overhead Press #2
Dumbbell Overhead Press #3
Dumbbell Lateral Raise #1
Dumbbell Lateral Raise #2
Band Lateral Raise
Band Front Raise
Dumbbell Rear Fly #1
Dumbbell Rear Fly #2
Band Rear Delt Raise
BICEPS
Barbell Curls #1
Barbell Curls #2
Dumbbell Curls
Dumbbell Concentration Curls #1
Dumbbell Concentration Curls #2
Dumbbell Curl Up, Wrist Turn Lower Down
Dumbbell Hammer Curls
Dumbbell Wrist Curls #1
Dumbbell Wrist Curls #2
Stretch
You will need a full size step (preferably 3 risers per side), an adjustable barbell, various weighted dumbbells, and a medium tension resistance band to do this workout.
Music is by Big Beat/BK Howe and is an upbeat mix of mostly non-recognizeable, vocal, and instrumental music.
Cathe's clothing is by Oh My Bod, the crew's pant's are by Oh My Bod, the crew's tops are by Kos USA. All clothing can be ordered through Sharon at [email protected] or 888-442-2284 to receive a 20% discount on most merchandise.
