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#GirlsWhoLift Workout: Thursday Back/Bicep Day!

by Mallory

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!

#GirlsWhoLift Workout Day 4

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

wide-grip-pulldown
– Narrow-grip lat pulldown – 4 sets of 8

narrow-grip-pulldown
– T-bar rows – 3 sets of 12

t-bar-rows
– Wide-grip row – 3 sets of 12

wide-grip-row
– Narrow grip row – 3 sets of 12

narrow-grip-row

Biceps:

– Barbell curls – 3 sets of 12

barbell-curls
– Alternating dumbbell hammer curls – 3 sets of 12

alternating-hammer-curls
– Cable grip curls – 3 sets of 12

cable-grip-curls

Hope you enjoyed back/bicep day! You’re well on your way to being sexy and strong!

Only one day left of our workout! Then you get to repeat it all again on Monday.

Did you miss Days 1-3?

#GirlsWhoLift Workout Day 1: Chest Day
#GirlsWhoLift Workout Day 2: Leg/Booty Day
#GirlsWhoLift Workout Day 3: Shoulder Day

And when you’re ready, meet me over at Day 5!

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#GirlsWhoLift Workout: Wednesday Shoulder Day | Shaping Up To Be A Mom August 13, 2015 - 12:32pm

[…] you back tomorrow for Day 4! We’re almost […]

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#GirlsWhoLift Workout: Friday Tricep/Core Day | Shaping Up To Be A Mom October 8, 2018 - 6:08pm

[…] #GirlsWhoLift Previous Workouts: Monday: Chest Day Tuesday: Leg/Booty Day Wednesday: Shoulder Day Thursday: Back/Bicep Day […]

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