Workout of the Week: Back, Biceps & Abs…
12/02/2017V- 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