Sexy Back Workout! (Back & Biceps)

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The Sexy Back & Biceps Workout !

This workout is a strength training upper-body workout. It will tone your back and biceps and give you amazing lean arms and a toned look that will show whenever you go sleeveless or opened back! If you follow this program twice a week with a nutrition plan check out the metabolic cooking planread How Do I Count  My Calories To Shred Fat and my articles about the Ketogenic Diet, you will see drastic changes on your upper-body within 2 weeks.

Keep in mind that each pound of muscle you have will burn 70 calories/day at rest!

The muscles you'll be working are your lower back, middle back, lats and biceps.

 This workout is part of the New Year's Resolution Fitness Challenge


sexy back printable workout routine

The Workout :

You will be performing 3 to 4 sets of 8 to 12 repetitions of each of the following exercises. It should be challenging and you should try to lift as heavy as you can each time you do this in order to keep improving yourself. This a combination of supersets, allowing you to combine exercises and workout faster! You will start with Biceps/Middle Back, then Lower Back/Upper Back.

This workout should last about 60 minutes.


Biceps : 

-Flexor Incline Dumbbell Curls

-Concentration Curls (Left/Right)

-Close Grip EZ Bar Curl


Lower Back :

-Back Extensions

-Barbell Deadlift


Middle Back :

-Seated Cable Row

-Leverage High Row


Lats (upper back) :

-Wide Grip Lats Pulldown


Finish with 16 minutes of Inclined Uphill Treadmill. Set your GYMBOSS to 8 intervals of 90 sec/30 sec, position the treadmill at an angle of 15 degrees and walk for 90 seconds, sprint for 30 seconds.


You can find this workout as a part of my 7 days challenge :

Sexy And Ripped Workout Routine


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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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