Back & Biceps Workout

Dr Jess Enderby - Back & Biceps

Workout Wednesday

with Dr. Jess & Noah Defraties
at Dick Cook Athletics!

Back and biceps (my personal favorite besides leg day). Why? Most people want to get “jacked” and are told to lift chest and triceps multiple times a week. This is effective and awesome, but if that’s what you are choosing to do, make sure you aren’t neglecting your back, shoulders, biceps, and core!

Working desk jobs or playing video games, traveling a lot for what, whatever it may be, will teach your body to slouch. This in turn causes your pectorals to tighten and your back muscles to stretch, causing upper cross syndrome. Avoid this!

Enjoy the video, and ask if you’d like to schedule to get your posture evaluated, all you have to do is message me on here or call the office! Let’s get that posture fixed up together.

 

Back/Biceps Workout

 

Pull-Ups
1st set: 12
2nd set: 10
3rd set: 8
4th set: 12

Bent Over Dumbbell Rows
1st set: 18
2nd set: 15
3rd set: 12
4th set: 10

Lat Pull-Downs
1st set: 12
2nd set: 10
3rd set: 8
4th set: 12

Dumbbell Hammer Curls
1st set: 15
2nd set: 12
3rd set: 10
4th set: 15

Seated Cable Rows
1st set: 12
2nd set: 10
3rd set: 8
4th set: 12

1 1/2 Dumbbell Curl
1st set: 15
2nd set: 12
3rd set: 10
4th set: 15