Your motivation may have gone from the post-Christmas binge and you're thinking, ok, I'll just wait till next year to get my perfect 'summer bod'. Or you may still be working hard, feeling great and seeing results. If you fall under the first description, don't panic. It's never too late or too early to make small or big changes in your lifestyle.
Motivation comes in all shapes and sizes; a new workout vest, a YT video or a photo on instagram. Wherever you get your motivation from it can make a hell of a difference to the way you see your life. Everyone comes across bumps in their journey, people ask me "how do you stay so motivated?" and, well, I don't always. Last night (two weeks before my holiday to Ibiza- ahh!) I shared a packet of oreos. But I don't go into a full binge. As I write this I get excited for tonights back and bicep workout. Join my and blast out those muscles! When you feel like quitting, remember why you started.
My Current Back and Bicep Routine:
1. Warm Up:
Pull ups- 2 sets till failure (If you can't do a pull up, use a resistance band or the assistant machine).
2. Lat Pull Down (wide grip)- 3 sets of 12 reps
3. Seated Cable Rows- 3 sets of 8 reps
4. Barbell Bent Over Rows- 3 sets of 12 reps
Low Cable Row (one arm)- 3 sets of 12-15 reps
Bent-over one arm dumbbell row- 3 sets of 12-15 reps
6. Bicep Curl 21s (7 full curls, 7 from bottom to middle and 7 from middle to top)- 3 sets of 12-15 reps
7. Reverse Curls- 3 sets of 12-15 reps
8. Seated Dumbbell Isolation Curls- 3 sets of 12-15 reps
9. Dumbbell Alternating Curls- Do them until you can't lift those arms!
If you don't know how to do some of the exercises, study how to do them on YT. Or if can't in your gym, let me know and I'll give you something else that can substitute for the exercise- no excuses! Also regarding weight, if you're unsure what weight you should perform the exercise, choose something small and perform your exercise. If you manage it without struggling at the last reps of each set, you know you can go heavier!
Labels: back and bicep workout, back workout, bicep curls, bicep workout, blogger, fitness blogger, fitness motivation, fitness routine, girls who lift, motivation, motivational speech, routine