As a personal trainer I like to try to do the workouts that I create before expecting my clients to do so. After having done these workouts I can then better gauge what each client should be able to accomplish given their strengths and fitness levels. The workout I did yesterday was particularly good and I thought I would share that on my blog for anyone who may want to try it.
This workout in particular focuses on back and bicep muscles. I will attach pictures so that you can see demonstrations of how each exercises performed with correct form. I would like to thank my client Penina for being my model in the pictures.
I started out my workout with a warm-up on the rowing machine for about 1500 meters. I like the rower on bicep and back day because that is exactly the muscles that it warms up as well as being a low-impact form of cardio that really warms up the body.
I super-set each cycle and did 3 sets of each super-set.
Cycle #1
- I did was a bicep curl variation where I hold one arm at 90 degrees out to an angle (not right in front of my body but kind of out to the side). I then do 5 curls with the other arm and then hold on arm at 90 degrees and switch arms for 5 reps per side a total of 4 times so 20 reps total per arm per set.
- I paired this exercise with pull-ups (or in my case assisted pull-ups since after having the baby I’m still not great at pull-ups again yet). I tried to do 8-10 reps per set
Cycle #2
- I did bent over cable pull-overs with alternating mid- rows (really trying to focus on punching the shoulder blades).
- I paired these with a preacher curl set at a fairly reasonable weight my first set and max out did as many reps as I could. My second set I did as many as I could as slow as possible. My third I did pulses at about 90 degrees for as long as I can handle it.
Cycle #3
- Next I use a back machine that most gyms have a variation of where there are several different groups to do rows on (you could also do this with a cable pulley and just switch up your hand angle). How to moderate a lightweight I first used highest hand grip position I then used it the lowest hand grip position and then I finish it up with the twisted hand position. I did 10 reps of each position with no rest in between.
- If I paired with a high row using the lap pulley machine and a wide grip. I did about 10 to 12 reps per set.
I finished up my work out with about a mile run at a easy jog pace just to continue to burn some calories.
I thought this was a pretty killer workout. None of the weights are super heavy it’s just a lot of reps if you’re able to push yourself it really burns and can really shape the body and tone the muscles. I know I’m definitely feeling it today 🙂 It could easily be modified to fit anyone’s fitness level. So if you needed some motivation or ideas hopefully this helped. I would love to hear what you thought of the workout.
Also, if you live in the Bountiful area this is one of my favorite gyms (and where I do most of my workouts). Please come try out a free week, or come on Saturdays (they are always free).
https://www.facebook.com/FireHouseFitnessUT/?hc_ref=ARTTGeRrM8HLZ5AWNvsptoGr8-hIs629bvdq6QadDIs_iLALxrF4t_GD2aSruSmtgVI
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