Back bicep workout Ep. 14 | Strength and Mass

Strength and Mass – Back and Biceps Ladder 1:

  1. Double swing to high pull to renegade rows x 10
  2. Bent over single arm rows x 10/10
  3. Russian Twists BW x 25 DC
  4. Close stance 90 degree curls to squat x 10

Strength and Mass – Back and Biceps Ladder 2:

  1. Lateral bodybuilding curls x 10
  2. Double loaded power snatches x 10 alt.
  3. Backflyes x 10
  4. High plank front rows x 10 alternating

See the full list of HIIT Performance Based Back and Biceps Workouts:

Back and bicep workout with dumbbells

Train with Fitness Adaptations live on YouTube!

Gymming at Home with Fitness Adaptations

Check out the playlist on YouTube: Workouts for back and biceps

Full list of back and bi workouts to date:

Preworkout ritual:

  1. Prepare my intra workout hydration – Mix one scoop of preworkout or aminos with 1 ounce of apple cider vinegar, and water on half gallon water bottle. (See my website to see options for performance pre workout drinks below in the supplementation section of this article)
  2. Take one serving of my fat burner (30mins to one hour before the workout)
  3. Put on band (https://amzn.to/2S8emjF) for my medial epicondylitis “golfer’s elbow”.

Post workout ritual:

  1. Stretch muscles targeted.
  2. Shower.
  3. Eat one serving of my post workout protein cookies (my protein bites)
  4. I also eat one slice of bread with butter.
  5. About an hour after my post workout toast and protein cookie I eat my second “meal”. First meal is breakfast 3 hours before the workout.

Useful training posts to maximize your results:

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Other Gymming at Home with Fitness Adaptations weekly workouts at 11am:

The ultimate and most complete Health and Fitness Resources:

Need a coach? Check out free and paid best online personal trainer packages. If you thinking of competing, see my contest prep articles that includes how to perform contest prep bodybuilding, amount of cardio, programming, and more.

Do you want to become a personal trainer? Check out my how to become a personal trainer certified where I give you advice, tips, and resources to get you started.

Build your body step by step with the Perfect Body Shape Formula. The first question to answer is, how much should I weigh? Then follow these other sub steps included in the process:

Related steps:

Step 2, find your body fat by using this how to calculate body fat percentage article (this will be used to calculate current body fat mass and current lean mass).

Learn to control your calories, hunger, and making nutrition a lifestyle by learning about intermittent fasting for weight loss, low carb diets such as ketogenic, keto diet plan for beginners, and mix that up with carbs using my fat cycling keto strategy.

Once your nutrition is programmed, then learn to workout. How should you be working out to get your ideal body type? How heavy? How many reps? How much rest? If you want to workout from home check out Gymming at Home – Essential Equipment to get my recommendations for tools, equipment, and workout schedule for my YouTube workouts. Check out my treadmill workouts for overweight beginners and machine reviews if you want to get started by walking.

Make sure you compliment your nutrition plan with a full supplementation guide:

Order your overall health, performance, fat burners, and protein powder from here: dotFit Customized Supplementation Program

One of the most important tools to help you on your journey are tools that will help you track your daily goals, best heart rate monitor watches, whether it’s the Fitbit Charge 4, Whoop Strap 3.0, or calorie intake app. After your workout, make sure you clean up. Want to make it easy? Check out the Microfiber Duster Mop Slippers Review.

Check out these other topics and books that I highly recommend: (My article and purchase)

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