My Arms/Back Workout Routine

Hey yall! I'ts been a while since I uploaded a workout routine video so here it is :) I'm still doing supersets (i.e. 2 exercises back to back) because my body responds well to that workout style. I've chilled down to doing arms only once a week because as you'll see in the video my arms are deezed asf (thanks genetics). But anywho, let's get it!

Side note: I do 10 minutes warming up on whatever cardio machine I feel like doing that day and then jump into this workout.

Superset #1 (repeat 3 times, 1 minute rest inbetween each superset)

12 Seated Back Rows
12 Tricep Dips

For seated back row, make sure your elbows are tucked in and you are squeezing your shoulder blades together

Superset #3 (repeat 3 times, 1 minute rest inbetween each superset)

10 Bicep Curls
10 Pushups

Make sure your elbows are tight into your sides and not away from your body

Superset #2 (repeat 3 times, 1 minute rest inbetween each superset)

10 Lateral Arm Raises (idk what the formal name for these are lol)
10 Wide Back Rows

For lateral arm raises, try not to lift above shoulder height like I did in the video I had no mirror. For wide back rows, bend with a flat back and pull arms out and back as wide as possible and squeeze your shoulder blades together

Superset #4 (repeat 3 times, 1 minute rest inbetween each superset)

15 Shoulder Taps
10 Dumbell Shoulder Press

For shoulder taps, make sure you aren't moving the rest of your body, just your arms

And that's it! Once again, don't forget to stretch always after you workout!! I can;t stress enough about stretching afterwards it has changed my life.

My Arms/Back Workout Routine

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Side note: I do 10 minutes warming up on whatever cardio machine I feel like doing that day and then jump into this workout.

Superset #1 (repeat 3 times, 1 minute rest inbetween each superset)

​

12 Seated Back Rows

12 Tricep Dips

​

*For seated back row, make sure your elbows are tucked in and you are squeezing your shoulder blades together*

​

Superset #3 (repeat 3 times, 1 minute rest inbetween each superset)

​

10 Bicep Curls

10 Pushups

​

*Make sure your elbows are tight into your sides and not away from your body*

​

Superset #2 (repeat 3 times, 1 minute rest inbetween each superset)

​

10 Lateral Arm Raises (idk what the formal name for these are lol)

10 Wide Back Rows

​

*For lateral arm raises, try not to lift above shoulder height like I did in the video I had no mirror. For wide back rows, bend with a flat back and pull arms out and back as wide as possible and squeeze your shoulder blades together*

​

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Superset #4 (repeat 3 times, 1 minute rest inbetween each superset)

​

15 Shoulder Taps

10 Dumbell Shoulder Press

​

*For shoulder taps, make sure you aren't moving the rest of your body, just your arms*

​

And that's it! Once again, don't forget to stretch always after you workout!! I can;t stress enough about stretching afterwards it has changed my life.

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For seated back row, make sure your elbows are tucked in and you are squeezing your shoulder blades together

Make sure your elbows are tight into your sides and not away from your body

For lateral arm raises, try not to lift above shoulder height like I did in the video I had no mirror. For wide back rows, bend with a flat back and pull arms out and back as wide as possible and squeeze your shoulder blades together

For shoulder taps, make sure you aren't moving the rest of your body, just your arms