JANUARY BACK AND BICEPS WORKOUT

Here is your January Back and Biceps workout. If you are aiming for 5-6 days a week in the gym, you should focus on strength training 3-4 of those days. When you divide your week up, just plan on doing one of these workouts a day for 3-4 days of strength training.  I will be posting one more for shoulders, glutes and hams.  Is it possible to do too much glute work?  I think not. ;) Watch for that one.  Then, you are set! Follow these workouts and you will hit all of your body parts each week...perfect! 

JANUARY BACK AND BICEPS WORKOUT
*Start with a 15-20 minute cardio warm-up
*Start with Back, 6 exercises, 12 reps, 3 circuit sets
*Move onto Biceps, 6 exercises, 12 reps, 3 circuit sets

BACK:
Pullups (on your own or on the dip assist) - 12 reps
Lat Pulldowns - 12 reps
Cable Reverse Flyes - 12 reps
Bent Over Dumbbell Flyes - 12 reps
Seated Rows - 12 reps
Single Arm Bent Over Rows - 12 reps each arm
*Repeat circuit 2 more times

BICEPS:
Alternating Dumbbell Bicep Curls - 12 reps
High Cable Bicep Curls - 12 reps
Low Cable Bicep Curls (all the way down, 1/2 way up) - 12 reps
Low Cable Curls (all the way up, 1/2 way down) - 12 reps
Long Bar Bicep Curls - 12 reps
Dumbbell Hammer Curls - 12 reps
*Repeat circuit 2 more times

Have fun sculpting a beautiful back and sexy bi's!!! :)