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Back and Bis Part of the Lose Fat and Build Muscle program. This workout has never been performed.

Exercise Routine

	Pullups Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your...Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can lift your legs slightly if you need help on the last few reps. You can also add weight by using a special Dip Belt. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 10 reps Set 2 - 10 reps
	Chin-Ups Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches a...Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! Using this grip works more of your biceps than your back or lats. Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 10 reps
	T-Bar Row - Standing Straddle a T-bar rowing machine with your feet firmly on the ground. Using a narrow grip, hold...Straddle a T-bar rowing machine with your feet firmly on the ground. Using a narrow grip, hold the bar slightly off the ground so your back is straight and not hunched. Lift the bar up toward your body with your back by squeezing your shoulder blades together. Bring the weight up as high as you can, or until it touches your lower chest. Your elbows should be pointing up and slightly out as you lift. Return to the starting position in a slow, controlled manner. You can also do a variation of this with just a barbell on the ground. Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 10 reps Set 2 - 10 reps
	Seated Cable Rows Do not lean forward or backward in this exercise. It is very important that once you are set up i...Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should move. From straight out in front of you bring your elbows back and keep them tight into your body. Once they are as far back as they will go slowly let the weight go forwards. Aim for a duration of 1.5 to 2 seconds in both directions. Swinging or arching your back to aid the movement is an indication that the weight is too heavy. We do not move the back whilst doing this exercise because it can damage the small muscles in the lower back. Exercise description by Hugo Saner. (less) Routine: Set 1 - 10 reps Set 2 - 10 reps
You need a Flash plugin to view this player	Dumbbell Curl - Incline Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your...Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your palms facing each other. Slowly curl the weight in your right hand out and up to shoulder level, while turning your wrist so that your thumb is on the outside. Squeeze your bicep at the top and then slowly lower the weight back down. You can also do this standing or by doing one arm at a time. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 10 reps Set 2 - 10 reps Set 3 - 10 reps
You need a Flash plugin to view this player	Hammer Curl - Standing With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each...With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keeping your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 10 reps Set 2 - 10 reps Set 3 - 10 reps
You need a Flash plugin to view this player	Zottman Curl Hold two dumbbells at arm's length and stand straight up. Turn your palms up and curl both...Hold two dumbbells at arm's length and stand straight up. Turn your palms up and curl both dumbbells up toward your shoulder. Keep your upper arms against your side at all times! When you reach the top, rotate your wrists so that your palm faces almost straight down. Your thumb will be a little higher than your pinky. Go back to the starting position and repeat. You can also do these one arm at a time alternately or over a preacher bench. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 15 reps Set 2 - 15 reps

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