Strength Training Routine:
Circuits for Back & Biceps
1. Renegade Rows: 3 sets 10-12 reps
Get into a push up position with a dumbbell in each hand. Brace your body then raise one of the dumbbells towards your hip and squeeze your lats. Then slowly lower the weight back down. Complete all reps on one side or you can alternate arms.
2. Swimmers: 3 sets 15-20 reps
Lay face down on the floor, reach arms out in front of you with palms on the floor. Engage your back, abs, and glutes then lift the opposite arm and leg (example: right arm and left leg) off the ground at the same time, then lower and repeat on the opposite side. That's 1 rep.
3. In and Out Curls: 3 sets 15 reps
Holding a pair of dumbbells, you're going to curl the dumbbells in 2 different directions. The first is a normal bicep curl, the 2nd direction is at a wide form. 1 normal curl and 1 wide curl is 1 rep. Remember to keep your elbows tucked.
4. Bent Over Underhand Rows: 3 sets 12-15 reps
Grab a pair of dumbbells and stand with your feet shoulder-width apart, knees slightly bent. Bend forward from your hips to lower your chest toward the floor, arms hanging directly from your shoulders and palms facing toward the ceiling. Brace your core, then pull the dumbbells toward your rib cage, squeezing your shoulder blades together. Then slowly lower back to the starting position.
5. Dumbbell Pullovers: 3 sets 10-15 reps
Lie down and reach back to grab the top of your dumbbell, preferably a slightly heavier one. Hold the one dumbbell in both hands at its end with an overhand grip. Pull the dumbbell over your head and down until your arms are at about 45 degrees to your body. Bring the dumbbell back over and down behind your head. Keep your arms straight (only a slight bend in the elbows) throughout.
6. Alternating Dumbbell Curls: 3 sets 12-15 reps
Same as a regular bicep curl, the only difference is you’ll be alternating arms.
7. Dumbbell Hammer Curls: 3 sets 12-15 reps
Grab your 10lb dumbbells and stand with your feet shoulder-width apart, knees slightly bent with your core tight. Palms should be facing toward each other and perform the curls in that direction keeping your palms facing toward each other the entire time.
8. Back Extensions: 3 sets 15-20 reps
Lie face down on the floor with hands behind your head, elbows wide. Keep your feet on the floor and be sure to engage your glutes and core to support your lower back. Then squeeze your back and lift your head and chest up away from the floor and hold this top position for a few seconds. Keep your chin slightly tucked and look down at the floor in front of you.