Back and arms workout for women with the champ

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Back and Arms for women

Arms - Back - Biceps - Latissimus - Lower back - Middle back - Triceps - Upper back

😮‍💨 Medium

1:15h

9 Exercises

Full Workout Routine

Overhand Grip Seated Row Round 1

Overhand Seated Row - Set 1

Weight: not too heavy (example: 15kg). This is more like a warm-up set.

Reps: 8

Completed
Rest: 1 m
Overhand Seated Row - Set 2

Weight: slightly heavier (example: 20kg). This is more like a preparatory set.

Reps: 8

Completed
Rest: 1 m
Overhand Seated Row - Set 3

Weight: heavier (example: 25kg).

Reps: 8

Completed
Rest: 1 m
Overhand Seated Row - Set 4

Weight: same as in the previous set (example: 25kg).

Reps: 8

Completed
Rest: 1 m
Overhand Seated Row - Set 5

Weight: slightly heavier (example: 27kg).

Reps: 8

Completed
Rest: 1 m

Underhand Grip Seated Row Round 2

Underhand Seated Row - Set 1

Weight: not too heavy (example: 20kg)

Reps: 8

Completed
Rest: 1 m
Underhand Seated Row - Set 2

Weight: heavier (example: 25kg)

Reps: 8

Completed
Rest: 1 m
Underhand Seated Row - Set 3

Weight: slightly heavier (example: 27 or 30kg)

Reps: 8

Completed
Rest: 1 m

Close Bar Seated Row Round 3

Close Bar Seated Row - Set 1

Weight: not too heavy (example: 20kg). If you do not have this bar, use any close grip bar in the gym.

Reps: 8

Completed
Rest: 1 m
Close Bar Seated Row - Set 2

Weight: slightly heavier (example: 25kg).

Reps: 8

Completed
Rest: 1 m
Close Bar Seated Row - Set 3

Weight: slightly heavier (example: 30kg).

Reps: 8

Completed
Rest: 1 m

Lat Pulldown Round 4

Additional Videos

Tips and mistakes - Lat Pulldown

Here are 3 tips and 2 mistakes to avoid during this exercise from my Gymzilla colleague. Apply these tips to a neutral grip as well.
Right vs. Wrong!

if you want to hit your back to the max, you have to learn the proper form. Watch the video of my Gymzilla colleague. Apply these tips to a neutral grip as well.

Lat Pulldown - Set 1

Weight: not too heavy (example: 20kg). *Watch an additional video above.

Reps: 8

Completed
Rest: 1 m
Lat Pulldown - Set 2

Weight: slightly heavier (example: 25kg)

Reps: 8

Completed
Rest: 1 m
Lat Pulldown - Set 3

Weight: same (example: 25kg). If the weights are too heavy, you will jeopardize the form.

Reps: 8

Completed
Rest: 1 m

Neutral Grip Lat Pulldown Round 5

Neutral Grip Lat Pulldown - Set 1

Weight: not too heavy (example: 15kg)

Reps: 8

Completed
Rest: 1 m
Neutral Grip Lat Pulldown - Set 2

Weight: slightly heavier (example: 20kg)

Reps: 8

Completed
Rest: 1 m
Neutral Grip Lat Pulldown - Set 3

Weight: slightly heavier (example: 25kg)

Reps: 8

Completed
Rest: 1 m

V Bar Triceps Pushdown Round 6

V Bar Pushdown - Set 1

Weight: not too heavy (example: 15kg)

Reps: 12

Completed
Rest: 1 m
V Bar Pushdown - Set 2

Weight: slightly heavier (example: 17kg)

Reps: 12

Completed
Rest: 1 m
V Bar Pushdown - Set 3

Weight: same as in the previous set (example: 17kg)

Reps: 12

Completed
Rest: 1 m

Straight Bar Triceps Pushdown Round 7

Straight Bar Pushdown - Set 1

Weight: not too heavy (example: 15kg)

Reps: 12

Completed
Rest: 1 m
Straight Bar Pushdown - Set 2

Weight: slightly heavier (example: 17kg)

Reps: 12

Completed
Rest: 1 m
Straight Bar Pushdown - Set 3

Weight: same as in the previous set (example: 17kg)

Reps: 12

Completed
Rest: 1 m

DB Biceps Curls Round 8

DB Curls - Set 1

Weight: not too heavy DBs (example: 6kg DBs). Keep elbows next to the body and as you do a positive rep, the dumbbells should end more to the side. This way, the short head of the biceps is activated the most.

Reps: 12

Completed
Rest: 1 m
DB Curls - Set 2

Weight: slightly heavier DBs (example: 8kg DBs). Keep elbows next to the body and as you do a positive rep, the dumbbells should end more to the side. This way, the short head of the biceps is activated the most.

Reps: 12

Completed
Rest: 1 m
DB Curls - Set 3

Weight: same DBs (example: 8kg DBs).

Reps: 12

Completed
Rest: 1 m

Hammer Curls Round 9

Hammer Curls - Set 1

Weight: not too heavy DBs (example: 6kg DBs).

Reps: 12

Completed
Rest: 1 m
Hammer Curls - Set 2

Weight: slightly heavier DBs (example: 8kg DBs).

Reps: 12

Completed
Rest: 1 m
Hammer Curls - Set 3

Weight: same DBs (example: 8kg DBs).

Reps: 12

Completed
Rest: 1 m

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Workout Description

Back and Arms workout to look fit at the beach!

This workout is designed for women mostly. The workout is divided into 2 parts: the back part and the arms part (triceps and biceps). The total amount of exercises is 9 with more sets, but fewer sets. The rest is also short: 1 minute. This workout should not last more than 1 hour and 15 minutes.

GymZilla Tribe

@gymzilla-tribe

A diverse team comprising over 20 professional bodybuilders, powerlifters, bikini competitors, and fighters, alongside experienced personal trainers, aim to spread their fitness expertise to others.

123 Exercises 62 Workouts 1 Programs

Back and Arms for women

Full Workout Routine

Overhand Grip Seated Row Round 1

Overhand Seated Row - Set 1

Overhand Seated Row - Set 2

Overhand Seated Row - Set 3

Overhand Seated Row - Set 4

Overhand Seated Row - Set 5

Underhand Grip Seated Row Round 2

Underhand Seated Row - Set 1

Underhand Seated Row - Set 2

Underhand Seated Row - Set 3

Close Bar Seated Row Round 3

Close Bar Seated Row - Set 1

Close Bar Seated Row - Set 2

Close Bar Seated Row - Set 3

Lat Pulldown Round 4

Additional Videos

Tips and mistakes - Lat Pulldown

Right vs. Wrong!

Lat Pulldown - Set 1

Lat Pulldown - Set 2

Lat Pulldown - Set 3

Neutral Grip Lat Pulldown Round 5

Neutral Grip Lat Pulldown - Set 1

Neutral Grip Lat Pulldown - Set 2

Neutral Grip Lat Pulldown - Set 3

V Bar Triceps Pushdown Round 6

V Bar Pushdown - Set 1

V Bar Pushdown - Set 2

V Bar Pushdown - Set 3

Straight Bar Triceps Pushdown Round 7

Straight Bar Pushdown - Set 1

Straight Bar Pushdown - Set 2

Straight Bar Pushdown - Set 3

DB Biceps Curls Round 8

DB Curls - Set 1

DB Curls - Set 2

DB Curls - Set 3

Hammer Curls Round 9

Hammer Curls - Set 1

Hammer Curls - Set 2

Hammer Curls - Set 3

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High intensity arms workout

Strength & cardio workout

Full arms workout: 50 minutes

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15 min biceps pump

Full 1 hour biceps pump workout

Upper Body only with the Rope

Shoulders & Triceps workout

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Bigger Biceps Guns Workout

GymZilla Tribe

Additional Videos

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