This week I have been varying my workouts by finding new exercises and incorporating them into my workout. Or doing exercises I normally do and modifying them. I also went for a high volume back down, which meant I didn’t go as heavy as normal.
My workout for back and biceps was as follows:
- lat pull pull down (pull behind the head and then in front of head = one rep) 5×10
- super set
- cable side pull down 4×10
- front arm pull down 4×10
- standing cable angled lat pull downs 5×15
- Lat pull down alternating with single pull downs 4×8-10
- super set
- Ez curl bar row on roman chair 4×10
- back extensions 4×8
- pull ups 4xfail
- alternating dumbbell curl 4×10
- cable straight bar curl 4×10
- concentration curl 3×8
I had fun trying out these variations. It’s good to change up your workouts so your body doesn’t get complacent doing the same movements week after week.
Found this quote on Instagram and thought how relatable. Who can relate? haha ^
Give this workout a try and let me know what you think! What your favorite back exercise? Post below
Rachael's Ramblingss 
Woot!
Look at those biceps girl! getting gains 🙂
Shay-lon
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Thank you 😊
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‘Don’t get too big” L0L!
I have this awesome female client that trains hard. Every time we do heavy back and biceps I jokingly say, “careful, you might get Popeyes’s arms by next week.”.. she always cracks up when I say that.
Do you ever do pull ups in the beginning of the workout?
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I do start some back workouts with pull ups. I try and switch out my workouts so not everyone is the same
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