TRY THIS WORKOUT - BACK BICEPS AND FOREARMS

Listen up, I did this routine in under 45minutes and blitzed over 500 calories. I warmed up on the bike for ten minutes to get the old heart rate up to 125bpm, then charged through the workout below. Rest for no longer than a minute between sets, keep strict form, no swinging Tarzan. It's like this if you're swinging you're cheating and the weights to heavy. Leave your ego outside.

Polar product

Polar FT80

Distance

 mi

Calories

 kcal

Duration

 hh:mm:ss

Average heart rate

 bpm

Maximum heart rate

 bpm

Fat percentage of calories

 %

Warm up - Bike 10 minutes

Back: (squeeze every rep to bring out the detail in your back)
Wide grip pulldowns 5 x 10
Seated cable row 3 x 10
Bent over DB laterals 3 x10 ( keep strict you don't need a heavy weight as the rear delts are a small muscle.)


Biceps:(squeeze every rep to tone and give peak)
Standing BB curl 3 x 10
DB concentration curls 3 x10

Forearms:
Reverse BB curl 3 x 10