Bro Day: Back & Bis (Workout of the Week)

Eek! I’ve been MIA! I was so proud of myself with being so consistent on the blog and social media, but ah… life.

Everyone has stuff going on in their life though so I can’t really talk, but man has the shit been hitting the fan a lot 😛

Anyhoo, in the mean time I made TWO (technically, three) Maryland style crab recipes that I will be sharing this week and next. I swear, I am a self-proclaimed crab aficionado and these were ON POINT.

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I’ve also gotten into the gym more and more as our schedule with the baby has gotten more under control and we’ve adjusted. We have also had to adjust our old gym schedule because the daycare at the gym won’t accept babies under 6 months. I mean, I get it, but talk about making it harder for the breastfeeding mamas, or parents in general to get into the gym.

Except, germs and safety, so I get it.

For this week’s WOW, let’s go with a classic bro split: back and bis. AKA “pull day”. There’s a reason these two muscle groups are often worked together. It seems to work well! Today we’re going to do 5 super sets.

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In each superset there will be one back exercise, one bicep exercise. You will conduct the back workout, followed immediately by the bicep workout. Rest 30 seconds to a minute, then repeat the superset twice more, for three total.

Superset number 5 is different, though. THAT one, back extensions (the lower back killers) and good old dumbbell curls are done until failure. So, DON’T STOP until you REALLY have to 🙂

Superset 1: three sets of 12 reps

Bentover Barbell Rows (wide grip)
Straight Bar Curls

Superset 2: three sets of 12 reps

One Arm Dumbbell Row
Concentration Curls

Superset 3: three sets of 12 reps

Straight Arm Pull Down (on cables)
Standing Bicep Cable Curl (using straight bar)

Superset 4: three sets of 12 reps

Close Grip Seated Cable Row
Single-Arm Cable Hammer Curls (single rope attachment)

Superset 5: until failure

Back Extensions
Alternating Dumbbell Curls

What do you think? Let’s do this workout together this week! Let me know how it goes.

What else are you working out this week? I’m looking to nail down my current split, so tell me yours!


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