DAY 3: Back & Biceps Pull Workout // FIERCE 2.0

Back & Biceps Pull Workout is Day 3 in Heather Robertson‘s 14 day Fierce 2.0 program. This is a solid upper body strength workout. My back and biceps feel nicely worked. Heather even throws in one cardio exercise (done twice) to give your heart rate a little burst. And, of course, this workout works really well in conjunction with Day 1 of the program, as it was intended to. Between the two workouts, every muscle in your upper body is nicely worked. This workout is made up of 3 circuits. Each circuit has 5 exercise and is done two times before moving on to the next circuit. The exercises are all done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews your next exercise.

Back & Biceps Pull Workout is 37:12 minutes; 2 minute warm up and 3:20 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 5, 10 and 15 pound dumbbells. The weights listed below are what I used.I also used a medium resistance band for the Super V Squeezes in Circuit 2.

Circuit 1:

1. Lat pull over (lay on back, legs raised and knees bent at 90 degrees, holding one DB on both hands, do a pull over) (one 40# DB)
2. Plank row (alternating renegade rows) (27.5# DBs)
3. Kneeling curl (single arm concentration curl, in kneeling lunge, holding one DB on one hand, place tricep against inner thigh of front leg and do bicep curls) (one 18# DB)
4. Repeat #3 on other side of body
5. Underhand row (bent over double arm back row with palms facing forward) (32.5# DBs)
6. Repeat #1-5

30 second rest

Circuit 2:

1. Hammer curls (alternating bicep curls, curl DB up toward opposite shoulder with palm facing and close to body) (18# DBs)
2. Press curls (bicep curls with palms facing ceiling and ends of DBs pressed together) (18# DBs)
3. Scapular squeeze (extend arms/DBs straight to side with palms facing ceiling, pull one elbow behind waist then push back out to side, repeat on other arm then push both arms out to sides) (7# DBs)
4. Super V squeeze (lay on stomach with arms extended in front of you, raise arms and legs in superman, hold and pull elbows behind back, push arms in front of you again then lower hands/legs) (I used a medium resistance band)
5. Pull back jacks (cross jack the legs, arms are raised to shoulder level w/ elbows bent at 90 degrees, palms facing floor, pull elbows back behind back you then cross arms in front of you in time with legs)
6. Repeat #1-5

30 second rest

Circuit 3:

1. Rear flys (bent over rear delt flys) (9# DBs)
2. Bent over rows (alternate arms) (32.5# DBs)
3. Rotation curl (start in hammer curl, raising DBs until they are at shoulders, when you lower DBs open arms out to sides with palms facing ceiling, reverse motion back to start) (16.5# DBs)
4. Negative bicep curls (raise DBs at normal speed but lower DBs very slowly) (16.5# DBs)
5. Bicep burn out (using light DBs, do fast alternating bicep curls) (5# DBs)
6. Repeat #1-5

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.