gym back and biceps
Make sure to always stretch before and after your workouts. Make sure to BREATHE and connect mind to muscle throughout each and every exercise. If you want to intensify the workout you can add more weight ONCE 4 SETS OF 10 FEEL EASY. To refuel from your workouts make sure to have protein and some electrolytes!
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start with dynamic stretches:
3 sets of 30 seconds each stretch
end with static stretches
3 sets of 30 seconds each stretch
1. lat pull down
4 sets of 10, 30 seconds of rest
2. back pull
4 sets of 10, 30 seconds of rest
3. dumbbell back row
4 sets of 10, 30 seconds of rest
4. back face pull
4 sets of 10, 30 seconds of rest
5. bicep curl
4 sets of 10, 30 seconds of rest
6. hammer curl
4 sets of 10, 30 seconds of rest