Back and Biceps Intense Strength Workout+Traps,Rotator cuff,Forearms.

Back and Biceps intense Strength Workout+Traps,Rotator cuff,Forearms.

Today we gonna do a variation of Back ,Biceps ,and Three forgotten muscles:Traps,Rotator cuff,and Forearms.
We gonna do 3 to 4 sets ,with 10 to 15 reps each set ,ABC format ,1 Back,1 Biceps,1 forgotten muscle.
Let's get it ,

1-Warm up (15s to 20s)
-Arm crossover side steps
-Rotator cuff stretches(Elbow-out rotator -Arm-up rotator)
-Arm circles
-Front reach+chest stretch
-Side bend
-Walkdown
-Half push-up +child pose
-Spine twist
-Boxing shuffles
-Jumping jacks
-Fly jacks

2-Strength Routine (3 to 4 sets,10-15 reps ,ABC format)

A-Dumbbell bend over row
B-Seated Dumbbell external rotation (use light weight ,L+R)
C-Biceps curls

A-Pullover (op:in the floor)
B-Dumbbell palms-up curl (use light weight,L+R)
C-Hammer curls

A-Dumbbell reverse flyes
B-Dumbbell Shrug
C-Pull ups

3-Cool down
-Arm cross stretch
-Triceps stretch
-Chest stretch
-Elbow-out rotator stretch
-Downward dog
-Cobra stretch
-Spine twist stretch
-Child pose
-Shell stretch

And we're done !
Hope you liked this routine,
Drink water, get a snack,and get stronger and bigger.
Let's get better together !