My Daily Workout: Back, Biceps & Cardio

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Today I decided to try a new back and biceps workout that I found in one of my old Oxygen Fitness Magazines. It’s actually a part of one of their total-body workout plans. I have yet to decide if I’ll follow along with the rest, but the back/biceps workout caught my eye and I decided to try it.

As always, I started with 5 minutes of walking @4 MPH.

Wide-grip Pulldowns – 50# 4 sets x 6 reps

One Arm Rows – 10# dumbbells 4 sets x 15 reps

Barbell Bicep Curls – 30# 4 sets x 6 reps (I actually used an EZ curl bar)

Hammer Curls – 10# 4 sets x 15 reps

Cardio – 20 minute intervals: 2 min @ 6 mph followed by 2 min @ 4 mph, repeat for 20 minutes. Then a 5 minute cool down @ 4 mph.

Here’s an updated picture that was taken after this workout. I haven’t taken one since the beginning of January so I thought I was about due. I’m noticing that I’m slimmer and I’m seeing a little more definition in my upper back. I’ll continue to work on my upper and lower back, as well as the back fat I’ve still got going on. I’m amazed at how fast it disappears when you dedicate yourself to cardio!

Tomorrow (Sunday) is another rest day for me, but I will have workouts posted for Monday-Thursday of next week! I’m planning on Friday and Sunday rest days again.