30 mins
Let’s level up from Week 1 of the Stronger Challenge with this Back & Biceps day. Do this workout as part of the challenge, or on it’s own – a great 30 min session to have you feeling stronger & taller.
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WARM UP
Reverse Fly
Single Arm Fly with Rotation
Arm Crosses
Overhead Arm Pull to Lat Squeeze Bodyweight
Core Activation Squat
SUPERSET 1:
Bent Over Row x 16 reps
Lat Squeeze + Overhead Press x 16 reps
2x through
SUPERSET 2:
Reverse Fly x 16 reps
Running Man Hammer Curl x 16 reps
2x through
SUPERSET 3:
Hinge Scoop Row x 16 reps
Bicep Partials x 2
2x through
Back Pulls x 8 reps + 16 reps
T Back Pulse x 16 reps
MAT WORK
Table Bear Hover Twist x 16 reps
Prone Cactus
Pushup with Spinal Extension
RPG Plank
Plank Hold