Alright, following a workout routine can often prove difficult, especially when the gym is packed or you're just not feeling it on that day. I don't suggest you pour yourself into a workout that is to strenuous right off the bat. You do not need to spend two or more hours at the gym to see results. I personally spend about two hours max at the gym. But that's me and the gym for me is therapy, it's my happy place. Lifting to me is more than transforming my body!
With someone first starting out I would suggest muscle isolation, meaning you focus on one part of the body for each training session. I tend to focus on two at a time! That's just me and how I operate on myself. As you progress working two muscle groups is perfectly acceptable.
Now for the topic of the day! Back and Biceps. I normally do these two muscle groups together mainly because some back exercises also work your biceps. Every once in a while I will switch it up and do Back and triceps. Muscle confusion. You don't want your muscle to get comfortable with your routine, that causes you to platue. Also with that being said, try not to do every workout the exact same. As in a uniform routine where everytime you're working that group you do the same exercises in the same order. Switch it up, frequently.
This is the back and bicep routine I did today;
Deadlift - 4 sets, 10 reps, 8 reps, 6 reps, 2 reps. Struggling on the last two reps of each set.
Hammer Curls - 3 sets at 10 reps Struggling on the last 2 reps of each set
Barbell Bent Over Row - 3 sets, 10 reps, 8 reps and 6 reps, struggling on the last two reps.
Alternating One Arm Dumbbell Curl - 3 sets, 10 reps, 8 reps, 6 reps Struggling on the last two reps.
Seated Cable Rows - 4 sets, 10 reps, 10 reps, 6 reps, 5 reps Struggling on the last two reps.
Single Arm Preacher Curls - 3 sets, 10 reps, 8 reps, and 6 reps. Struggling on the last two reps.
Lateral Pull Downs - 3 sets, 10 reps, 8 reps, 6 reps Struggling on the last two reps.
Seated E-Z Bar Curls - 3 sets of 10 reps. Struggling on last two reps.
Back Flys - 3 sets of 10 reps. Struggling on last two reps
Concentrated Curls - 3 sets, 10 reps, 8 reps, 6 reps. Struggling on last two reps.
1 mile jog and then some stretching.
I recommend some light cardio after most workouts just to get a good healthy circulation of blood flow to the muscle you just exhausted. Have a good day and don't forget to Stretch!
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