Workout of the week #3

scott-webb-22537This weeks workout of the week is a Back and Biceps Workout. This one is fun because it incorporates some super-sets and also negatives into the mix.

One way to make workouts a little harder is to introduce negatives. Negatives is a great way to overload the muscle by slowing down the lowering phase of the lift. An easy way to do this is to count till 2 when you lift and count to 4 when you lower. As you become stronger you can extend the lowering phase with a few more counts.

Are you ready for this? Here we go!

If this workout is too easy you can include 15 minutes of HIIT of your choice or do 2 rounds of jumprope exercises 


  • Pullovers 3  sets of 15
  • Chin ups 3 sets of 10


  • Stability ball hyperextentions 4 sets of 20
  • Narrow grip seated cable row 4 sets of 15,12,10,8 (increase the weight with each set)


  • Preacher curls – with slow negatives 4 sets of 12
  • Cable rope press downs 4 sets of 12
  • Alternating dumbbel curl 4 sets of 10 (10 on each arm)
  • Resistant band bicep curl 1 set to failure


Simonette Lubbe

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