Tuesday

Today should be back and biceps.

Back- To start off, do close grip pull-ups. It gets the back and biceps. You should do 3 sets of 10. Then do lats pull-downs. They get the upper back and sides of your back. Do 3 sets of 8. Then do lower back machines.

Biceps- Curl a lot: 3 sets of 8. Do normal curls and reverse curls. When doing curls, keep elbows pinned to your side and switch up the grip. Do wide grip and close grip.Close grips pull ups get a lot of your biceps.

Every other week change up the reps and weight: lighter weight, higher reps; then lower reps and higher weight. This will get your muscles bigger and toned at the same time.