Standing Bicep Curls : Do standard curls with both arms at once. Switch Grip Pull-ups : Alternate between overhand pull-ups and palms facing you, every two reps.Įlbow Out Lawnmovers : Same as before, but this time flare your elbows out. One Arm Cross Body Curls : Alternate curls and pull the weight up across your body as you do. Twenty-Ones : Do bicep curls, half from bottom to midline, the rest from midline to top. Lawnmowers : Deep lunge, one forearm resting on knee, other pulling weight up.

Hands wider than shoulder width, palms facing away. Go into some reachers followed by clasping your hands together and stretching out your back and behind your back to stretch out your shoulders. Then rotate your arms in both directions and then go into shakers and huggers. Reach up to the sky and pull wide to stretch out your chest, then lower down into a squat and do a tapas stretch. Roll your head from side to side, stretching out your neck, and then do some shoulder rolls and shoulder/tricep stretches. Continue jogging with heels up and then standard jumping jacks and pullers. The warm up for this workout is about 6:20 minutes, and kicks off with some high knees followed by running in place and then the wide knee variation. Just go with the flow, enjoy the workout, and bring it! Enjoy the pull-ups as they give you a break from the arms, and don’t be surprised if you don’t do as many pull-ups as you did earlier in the week. A full 2/3rds of this workout is bicep intensive, so if you have anything left by the end of this you clearly didn’t do it right. Overview : Man oh man, prepare to blast your biceps like nothing else. You’re working two body parts in one direction and you’re blasting them in one workout. If you go back, double bicep, back, double bicep and that sequence burns calories, you feel the burn in your arms and your back, and man if you really work hard and bring it you’re going to see awesome results.

It would almost be impossible to avoid the burn, but the burn is there for a reason. It’s about using exercises where you’re pulling toward your body, pulling toward your body. Tony says: Back and biceps is simple old school.

P90x chest and back workout moves