GET RID OF BACK & ARM FAT | Back & Bis Workout

Hey, there!

In this video, I'll be taking you through my current favorite go-to back & bis workout!

The full workout is written down below & make sure to take a screenshot of the diagrams at the very end of this video that give you pictures of the exercises along with the number of reps and sets for each.

Don't forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.

Remember to use weights that are challenging for you but that you can also work with while keeping proper form.

WORKOUT:
1) Lat Pulldowns | 2 warm-up sets of 20 reps, 4 working sets of 15 reps
2) a. Behind-the-Head Kneeling Rope Pulls | 15 reps
b. Cable Bicep Curls | 15 reps
c. Rest 60-90 seconds.
d. Repeat a-c for a total of 4x.
3) Kneeling Single-Arm Cable Rows | 4x15/side
4) Bent-Over Single-Arm DB Rows | 4x10/side
5) Machine Preacher Curls | 4x15
6) 21s | 3 sets


My workout guides: https://naomikong.com/collections/all

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SHOULDER WORKOUT |    • SHOULDER WORKOUT  
DB-ONLY FULL BODY WORKOUT |    • DUMBBELL-ONLY FULL BODY WORKOUT  
CABLE ABS WORKOUT |    • CABLE ABS WORKOUT  


For more workout videos and daily fitness motivation, follow me on:
INSTAGRAM:   / naomi.kong  
FACEBOOK:   / naomikongfitness  

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#naomikongfitness #backandbis #backworkout
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