MY GO-TO BACK/BICEP DAY :D (Patreon)

MY FAVVV DAY IS BACK DAY.... i love a good back what can i say? (pause)

literally the back is what shapes the body imo, when i started paying attention to back workouts, my entire body thanked me and it SNATCHED MEEEEE

SO HERES DA WORKOUT :D

• warmup + goof around as always

• 3x10 lat-pulldowns, getting progressively heavier

• 3x10 cable lat pull downs? this aims for more lowerr back and delt area for sure.. goes insane.

• 3x10 each arm stagnant bicep curls CONTROLLED. make sure your controlled bicep is at a 90 degree angle :)

• 3X10 ROWSSS

• 3X10 WEIGHTED BACK EXTENSIONNSSS MY SAYLAAAA MY ABSOLUTE FAVORITE PLSPLSPLS DONT SKIP ON THESE

ABS TIME

45 SECONDS ON.. 15 SECONDS OFF REPEAT 3X

• CRUNCHES

• BICYCLES

• DEADBUGS

• BUTTERFLIES??? i think is wha theyre called