Origins 1
Workout 2
Back and Biceps
Bent over barbell or dumbbell rows
12 – 12 – 12 – 12
Barbell wide grip curls
12 – 12 – 12 – 12
Lat pull downs
10 – 10 – 10 – 10
Barbell/Dumbbell 21’s
21 – 21 – 21
Bent over Dumbbell/weight plate fly’s
10 – 10 – 10 – 10
Chin ups (palms facing toward you)
8 – 8 – 8
Hammer Curls
15 – 10 – 10 – 5 – 5
Workout Notes: Pick a weight that is difficult but not a max effort. Superset any movements you choose to increase intensity.
Scaling: Modify the reps as needed. Modify the movements as needed. The idea is that the workout for the day is a back and bicep split. Use the same framework for other workout splits such as chest and triceps or core and legs.
Why?: Not every workout needs to be for time. Slow things down and focus solely on the strength component today.
Suggested time: 45 minutes to 1 hour
