In Gym

Day 16 - Back / Biceps

1. Wide Grip Lat Pull Downs (3x10)
2. Narrow Seated Row (3x10)
3. Single Arm Pulldown (3x10 Each side)
4. Seated Dumbbell Bicep Curl (3x12)
5. Dumbbell Hammer Curl (3x12)

WIDE Grip lat pull downs

3 Sets of 10 Reps

1. Sit facing the cable machine with a lat pulldown bar. With your back straight, grab the bar with and overhand grip, your arms fully extended and your hands about twice shoulder width apart.
2. Pull your shoulder blades down and back, bringing the bar to your chest. Make sure to keep your chest up to avoid any rolling forward of your shoulders.
3. Pause, and then return to the starting position.

Narrow Seated Row

3 Sets of 10 Reps

1. Sit upright on the bench and plant your feet on the floor or foot pads, knees slightly bent. You can also perform this on the floor as shown.
2. Move your shoulder blades back and down bracing your core.
3. Bend your elbow to pull the handle or cable, keeping your elbows tucked in and chest up. Imagine squeezing a credit card between your shoulder blades.

Single Arm Pulldown

3 Sets of 10 Reps Each Arm

1. Sit facing the cable machine with a single handle attached.
2. Pull the handle down until your elbow is by the side of your body.
3. Slowly return thed handle to the starting position, with your arm and shoulder fully stretched upward.

Seated Dumbbell Bicep Curl

3 Sets of 12 Reps

1. Sit on a bench holding a dumbbell in each hand with an underhand grip. As you curl the dumbbells upwards rotate your wrists so that your palms face in towards you at the end of the movement until the dumbbells are at shoulder level.
2. Pause, and then slowly lower the weights in a controlled manner back to the starting position.

Dumbbell Hammer Curl

3 Sets of 12 Reps

1. Stand holding a pair of dumbbells at arms length by your sides with your palms facing each other
2. Keeping your elbows tucked, your upper arms locked in place (only your hands and forearms should move), and your palms facing inward, curl the dumbbells as close to your shoulders.
3. Pause, and then slowly lower the weights back to the starting position.