It’s Day 5 of 10 WEEKS TO FIT and we are building our Back. Important to note while working back, try not to let your biceps take over the exercises, these movements are meant to work target the back not the arms. Loosen up our back muscles before lifting by stretching or using a foam roller. Make sure to drink your post-workout shake right after you have finished your back workout!
Lets get Ten-acious
10 Weeks to Fit-Day 4: Biceps & Abs
WORKOUT:
1- Lat Pulldown: 3 sets of 15-20 reps
2- Underhand Cable Pulldowns: 3 sets of 15-20 reps
3- Bent Over Two-Dumbbell Row: 3 sets 15-18 reps
4-Straight Arm Pulldown: 3 sets of 15-20 reps
5-Seated Cable Rows: 3 sets of 15-20 reps
6-Chest Supported Dumbbell Row: 3 sets of 15-20 reps
7- Barbell Deadlift: 3 sets of 15-20 reps
(Exercise examples below)
Congrats! You made it through Day 5 of 10 weeks to Fit. The next few days will be active rest, which you will need because we will be adding supersets to the next week of training. Now go drop some sweat doing cardio.
BE SURE TO VISIT THE PREVIOUS OR NEXT WORKOUT:
I found your site through Pinterest earlier this week, and I absolutely love it all spelled out with the pics and videos! My only suggestion… When Im at the gym I have to scroll back and forth to see the pics and the number of reps/sets. It would be awesome if you could somehow put the name/reps/sets on the demo pics.
Jessica,
Thank you for the suggestion. I will work on that for my next post and let me know what you think!! Shannon 🙂
I’m impressed. You’ve really raised the bar with that.
I love it Shannon!!! I’m loving the program. You’re aesome!
YAY!! happy you like it.. Thanks again for the suggestion!! 🙂
Thanks for the print outs and pictures! I found you through Pintrest.. Sometimes I get lost at the gym trying to figure out how many reps and sets to do. This is so helpful to help me through my transition of loosing baby weight (5months old now) and then some!!
Amanda!!
congrats on the baby!! How fun. I am so happy you found these workouts and hope you like them as much as I do. You are going to do awesome. The gym can be overwhelming so go at your own pace and have fun. Shannon 🙂
How often do we do this routine? Every other day? 3 days per week? Thanks
KIKI, Each week for the 5 Week Challenge there will be a different workout, so you don’t do the exact same one each week, it will be slightly modified. Does that help?
Shannon 🙂
I can’t thank you enough for all this! You have put so much work into sharing this. Awesome work outs and videos. I am following each workout for the whole 10 weeks and can’t wait to share the results!
Michelle! You are so welcome and I am so happy to hear you are following the 10 week plan. I can’t wait to hear how you do and what you think!!
Shannon 🙂
I have started to follow the routines, however, I am a little confused over the amount of weight to actually lift. I was a crossfitter, and after several months I left because I wasn’t losing anything. Now I am even heavier, and feel that the extra weight has limited my resistance and ability to lift. Suggestions? Keep up the amazing work! PS – For beginners, should we start with the 10 week program, or any other one available on your site?
Renata! Hi. Unfortunetly there is no magic formula in regards to how much weight someone should be lifting, everyone is so different. What I recommend is starting with the 10 week program and begin with a weight that you can easily get through one of the sets/reps and then adjust from there. If the weight you choose is too challenging then go a little lighter, if it is too easy, then go heavier. The goal is to use a weight that your are able to accomplish all the reps, but you are reaching fatigue at the last few reps. You want to push yourself. SO begin with a comfortable weight and adjust from there. You will do awesome and will love the 10 week program. If you have anymore questions please let me know.
Shannon 🙂