Back & Bi

Happy Wednesday My Goodness Readers!


A little inspirational quote this evening πŸ™‚ Sometimes we take the biggest blessings for granted.

Today is day 3 of the 21 Day- No Junk Food challenge for my Husband and I. This one hasn’t been too difficult for us yet…. but it’s only day 3 πŸ™‚ I will report backΒ  once those Holiday temptations come into play. Here are some reminders of pre and post workout snacks that I found on everyone’s favorite website, Pinterest.

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Yesterday I went into detail about lifting Chest & Triceps from the 4 days on, 1 day off program Nick and I have been doing. Today I will touch on Back & Biceps. Yesterday was another lunch hour workout for me. Yippeee πŸ˜‰ It has it’s positives and negatives! After a quick warm up on the elliptical, it was time to get to work. Remember, 90 reps of Back & 90 reps of Bi. Feel free to Google or ask about any of these exercises you may not be familiar with. I haveΒ  struggled with my Biceps a little and feel they are just scrawny, I’m finally seeing some muscle and it is all thanks to this routine.



Low Row– 3 sets of 10 reps
Mts High Row– 2 sets of 10 reps

Nitro Lower Back– 2 sets of 10 reps

Fixed Pull Down– 2 sets of 10 reps


Dumbbell Curls– 45 reps

Bar Bicep Curls– 45 reps



9 thoughts on “Back & Bi

  1. If you could just come walk me through all 4 days I will be set! I’m sure you’re ready to get out of the cold anyways πŸ™‚
    You look great girl and are a huge inspiration to me and my journey!

  2. Excited to see today’s Jordyn. I have really needed to step up my workouts and add a lifting program and once I have all 4 of your days, I’m going to attempt this for a few months. Do you recommend just starting with a weight that is comfortable or do you push yourself? Also, when you throw in a HIIT workout do you do that on top of this or on off day? Sorry for the 100 questions but you have me motivated!

    1. After today you will have all 4 days!! I used to do pretty much only cardio and would lift minimum weights once in a while. Now I look forward to quickly getting my cardio done and getting to lifting. Much more rewarding and not boring πŸ™‚
      I would highly recommend just starting with a weight that you are comfortable with. In my opinion, by your 10th rep, it should be difficult though.
      Sometimes I will lift and get in a HIIT workout in the same day. Other times if I do not have time to get to the gym, I will just squeeze in a HIIT. I hope this helped! Ask away!!

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