Biceps and Back Workout.

Back and Biceps

 Equipment needed (pull up bar or gravitron, dumbells,straight bar and or body bar (10-25lbs)

 Need Exercise Balls, Bands, Medicine Balls? click here 

 Beginner: perform each exercise for 15 seconds, circuit 2x

Advanced: perform each exercise for 30 seconds, circuit 3x

Very Fit: perform each exercise for 60 seconds or to failure (can’t do anymore), circuit 3x  Rest as needed!

 Note: you may have to rest when performing an exercise set i.e. pull ups 60 seconds. For weighted exercises advanced or very fit should be lifting weights that are a challenge at the last 5 repetitions, if not add weight.

 Go from one exercise to the other, top to bottom and depending on your fitness level repeat the the circuits as stated above.

• pull ups: close grip      
• push ups
• pull ups: wide grip
• straight bar curls
• sit ups
• pull ups wide grip
• one arm row, alternate arms
• hammer curls, curl same time
• sit ups with twist or plank ( always lower yourself slowly until you reach your shoulder blades in which you still should be in a crunch position,don’t release tension on your abs, and looking slightly above your knees with your hands on your ears,not pulling on your head )
• jumping jacks or sprint (2 minutes for advanced  and ultra fit people)
• one arm row, perform exercise on both arms for allotted time (hold on top and lower slowly)
• standing dumbell curls,curl both at the same time
• walk incline (beginner) or jog/sprint (2 min/30 seconds) for total of 15 minutes

Warning: always consult your doctor before starting any exercise program.  This and any other exercise program that are given by Doug Bennett or the Body Studio Corp are not prescriptive programs and can not be held liable for following such as written above.  All exercise is done at your own risk

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