#GirlsWhoLift Workout: Thursday Back/Bicep Day!

Ooh today is gonna be fun. It’s Day 4 of our #GirlsWhoLift workout, and today we’re working the “bombshell muscles”. Also known as your back and biceps!

Ladies. It is so important to work your back, and work it hard! It’s such a large muscle group, and a strong back not only looks sexy, but creates a strong foundation that helps support your strength and form during all your other lifts.

I posted this pic on facebook asking who won the flex-off between my mom and me. Everyone said she won. Awkward.

You might be feeling a little tired after completing days 1-3, but we are working different muscle groups each day, so while you may be sore, you have a full week of recovery before hitting the same muscle groups again!

So let’s get BACK to it! #seewhatIdidthere

#GirlsWhoLift Thursday Workout

Back:

– Wide-grip lat pulldown – 4 sets of 8
– Narrow-grip lat pulldown – 4 sets of 8
– T-bar rows – 3 sets of 12
– Wide-grip row – 3 sets of 12
– Narrow grip row – 3 sets of 12

Biceps:

– Barbell curls – 3 sets of 12
– Alternating dumbbell hammer curls – 3 sets of 12
– Cable grip curls – 3 sets of 12

And, as always, here are the exercises again, with pictures to help you see how to execute them:

Back:

– Wide-grip lat pulldown – 4 sets of 8

– Narrow-grip lat pulldown – 4 sets of 8