Yesterday's Back & Biceps Routine

On closer inspection I didn't like the routine laid out in the muscle & fitness plan that was yesterdays workout, specifically the amount of work targeted at your lats.  Lats and obliques only make you wider and being a girl I don't want to be "wide" especially given they are quite developed as it is.  I stuck to the principles and did a light back and biceps workout, light meaning high rep, still going to failure on the last and no more than 60 seconds rest between sets. But switched up the specifics and did this routine...

Warm Up: 10 minute incline walk - 6.5% incline, 6.5km speed
Back Warm Up: 20 assisted pull ups
15 reps and 3 sets of:

• Assisted pull ups superset with long bar row
• 1 arm cable rows (15 on each side)
• Lower back extension superset with rear delt fly

Bicep Warm Up: 20 bicep curls
15 reps and 3 sets of:

• Preacher curls superset with hammer curls
• Decline bench curls
• Cable curls with t-bar attachment superset with close grip lat pulldown (so using your biceps)

A great tip I got given for using the lower back extension machine is to hold your hands at your side in a deadlift position.  It helps me focus on controlling the weight at the bottom of the movement as I come closer to my knees and not hyper extending at the top of the movement (which is a common mistake especially if you have your arms crossed in front on your chest). 

I'm not sleeping great so skived my cardio, I just didn't feel like I had much left in the tank.   Tonight is a HEAVY legs workout, I'll probably cry...

Love

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