V- Taper & Guns Workout…

I did this Back, Biceps and Abs workout this morning and I can barely move my arms! If you are unsure of the exercises check them out on YouTube first.

A) WARM UP 

• 10 minutes of foam rolling (back, shoulders)

B) BACK

• Wide pull ups – 4 sets x 6-10 reps
• Lateral pull down – 3 sets x 10-15 reps (3:1 tempo)
• Seated cable row – 3 sets x 10-15 reps (hold contracted position for 3s of each rep)
• DB pullover – 3 sets x 15-20 reps
• One arm DB row – 2 sets x 15-20 reps each arm (explosive, go as fast as possible)

C) BICEPS

• Alternating DB curls – 3 sets x 10 reps (each arm)
• DB hammer curls – 3 sets x 10-15 reps (2:2 tempo)
• DB preacher curls – 3 sets x 15-20 reps (2:2:2 tempo)

D) ABS

• Hanging Leg Raises – 3 sets x 10-15 reps
• Cable crunches – 3 sets x 15-20 reps
• Floor reverse crunches – 3 sets x 10-20 reps
• Plank x 1 set (Hold as long as possible)

E) COOL DOWN 

• 10 minutes of stretching

NOTES:

• Rest 60s between each set

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