STS 2.0: Body Parts Back + Body Parts Biceps

Body Parts Back + Body Parts Biceps are two workouts in Cathe Friedrich‘s STS 2.0 program; The program contains 26 workouts. I am doing the 12 week STS 2.0 rotation. If you purchased the DVD version of STS 2.0 like I did, both of these workouts come together on one DVD. In addition to the two workouts, there are bonus chapters that are added into the premixes. And some of the premixes combine the two workouts. Since these are two separate workouts, I am reviewing each of them and their bonuses separately. Back is directly below but if you want to go straight to Biceps, click here. ***Since posting this I have decided that I want to do the Mish Mosh premixes, so they have been been broken down at the bottom of this review below the list of premixes.

Body Parts Back is 42:11 minutes; 5 minute warm up and 1:35 minute stretch. Equipment: full step at 14 inches, light resistance tube, medium or heavy resistance tube (or both), dip bars or turbo tower, dumbbells, barbell and fitness mat. You will use the light resistance tube and the light dumbbells (10 pounds) for the warm up.

You get a full minute of recovery between most of the exercises unless it is a resistance band exercise then sometimes you only get 20-30 seconds of recovery (sometimes you get the full minute). For the pull ups, Cathe gives lots of options. If you do not have dip bars then you can use the Turbo Tower. If you do not have either then you can secure a heavy resistance tube to a wall anchor. My dip bars are different from Cathe’s brand of dip bars, so rather than pull out both my dip bars and my Turbo Tower, I used my dip bars for the double bar exercises and the bands with wall anchor for the single bar exercises. I really liked mixing it up like that. I love all the different modalities Cathe uses to hit your back in this workout. This is definitely my favorite of all of the STS 2.0 workouts. It is that awesome.

This is also a complex workout. Lots of weight/band decisions to make. Even after doing the workout once I have more things to try the next time I do this workout. I own Cathe’s resistance band collection. The red band is light, the blue band is medium, the green band is heavy and the black band is extra heavy. But not really–that’s just how Cathe labels them. Even combining the green and the black band did not give me enough resistance for some of the band exercises. So I moved to my Beachbody bands, which are much heavier. They have (or had–I have no idea what Beachbody offers these days) many more strength increments than Cathe offers and their heavy bands are much thicker than Cathe’s. But even the heaviest Beachbody band (black) was not heavy enough but when I combined the Beachbody black + Beachbody green it was too much. 🙄 So the second time I do this workout I will have to play around more, combining Beachbody bands with Cathe’s bands.

But even with those little problems, this was still an excellent back workout. The first time I did this workout I did the main workout. The second time I did the premix that adds in the bonus chapters. First, I made all of the band changes mentioned above plus I increased my weight for a few exercises. It was perfect! My back is still singing. The addition of Cathe’s black band to the Beachbody black band gave me the perfect resistance. I really enjoyed the bonus chapters but like many of the bonuses in this phase there are some issues. The first is my problem; I used 30 pound dumbbells for the gorilla rows and it was much too light. You only do that exercise once so next time I will increase my weight to 35 pounds and see if that works better. Like the other bonuses in the Body Parts/Phase 3 workouts Cathe does not give you a full minute between exercises. So here is how that plays out: immediately after the seated T band pulls it cuts to Cathe standing in front of her step with it already lowered to 8 inches and the dumbbells sitting on top. So, if you were not aware of this quick change you will have to pause the workout to set up. As soon as the gorilla rows are over it cuts to the single arm pull overs and the step is miraculously back to 14 inches. I am creating a little sticky note to remind myself that after the pull overs (#9 & 10) to lower my step to 8 inches and set my gorilla row dumbbells on top of it.  The third time I did this workout, it went off without any problems. After the pull overs I lowered my step and set the dumbbells on top. Immediately after the gorilla rows I raised the step. No pausing required.

I want to make a note about the T band pulls (#16). It is as much for myself when returning to this workout as for anyone else. Cathe uses the lightest (red) band and some of her background exercisers use the blue (medium) band. She discusses the differences in using the different bands. The blue band gives you more resistance but less range of motion. The red band gives you full range of motion. I used the red band the first time I did the workout and the blue band the second time. I definitely noticed the difference. Though using the blue band made the exercise more challenging, I prefer using the red band. I feel like I got more out of the exercise by getting the full range of motion.

Exercises:

1. Straight arm press down/seated row, 12 reps (attach band to high wall anchor (just above head), face the wall, hinge forward and, keeping arms straight and palms down, push bands down; floor option is seated row, sit on mat with legs extended in front of you, loop band around shoes, criss-cross bands and hold one end of the band in each hand, pull band back keeping arms close to sides) (I used the wall anchor + Beachbody green band)
2. Repeat #1
3. Double bar inverted row, 8 reps (sit on floor between dip bars, hold one bar in each hand with palms facing each other, knees are bent at 90 degrees and feet are on floor, lift hips off floor, pull body up between bars; if you do not have dip bars, Cathe shows an option using the Turbo Tower; if you do not have either then Cathe shows an option using a resistance tube) (I used my dip bars)
4. Single bar chin up, 8 reps (sit underneath one of the dip bars (or under your Turbo Tower), hold the bar in an underhand grip (palms facing you), knees are bent at 90 degrees and feet are on floor, lift hips off floor, pull chest up to bar) (I used the wall anchor/resistance band option w/ my heaviest (Beachbody) black band + Beachbody green band)
5. Repeat #3
6. Single bar overhand pull up, 8 reps (sit underneath one of the dip bars (or under your Turbo Tower), hold the bar in an overhand grip (palms facing away from you), knees are bent at 90 degrees and feet are on floor, lift hips off floor, pull chest up to bar) (I used the wall anchor/resistance band option w/ my heaviest (Beachbody) black band + Beachbody green band)
7. (during one minute recovery, set up full step) Kneeling one arm row, 10 reps then repeat on other arm (single arm row with one knee resting on step) (Cathe is using 25# DBs; I used 50# DBs)
8. Repeat #7 (Cathe is using 30# DBs; I used 50# DBs)
9. Barbell pullover / Banded pull aparts, 10 pullovers followed by 12 pull aparts (pull aparts=hold band in both hands with about 18 inches between hands, arms are raised in front of you at shoulder level, open arms wide then return to start) (Cathe is using a barbell at 40# + green band; I used one 47.5# DB + black band)
10. Repeat #9
11. Barbell Pendlay Row / Shrugs, 8 Pendlay Rows followed by 10 Shrugs (set out 2 sets of 2 risers, place a barbell on top so that plates are resting in riser holes, hinge forward so back is flat, arms are wide holding bar w/ palms facing behind you, pull barbell up to chest, when you lower barbell place it very briefly back in risers; shrugs are done holding the barbell in front of thighs) (Cathe’s barbell is at 65#; my barbell was at 73#)
12. Repeat #11
13. Repeat #11 but this time during the Pendlay rows pull barbell to chest with explosive power and lower slowly
14. Banded close grip pull down, 12 reps (attach band to high wall anchor (just above head when standing), sit on ground holding a handle in each hand with hands close together, palms facing each other, pull bands down keeping arms close to sides (you can also loop tube over top of Turbo Tower and sit on the floor beneath it); floor option is seated row, sit on mat with legs extended in front of you, loop band around shoes and hold one end of the band in each hand, pull band back keeping arms close to sides) (I used the wall anchor w/ my heaviest (Beachbody) black band + Beachbody green band)
15. Repeat #14
16. Seated T band pulls, 12 reps (sit on mat, loop band around feet with bands crossed, hold one end of band in each hand with palms facing each other, open arms to side into a T) (Cathe used the red band; I also used the red band)
17. Superman swimmers (lay on stomach on mat with arms extended in front of you, raise and lower arms 4 times; lift and lower both arms and legs 4 times; lift both arms and legs and hold, sweep arms around and bring them together at small of back, return arms in front of you then lower arms and legs, repeat this combo 8 times)

Back Bonus Chapters: If doing the normal workout + bonus premix, all of the bonus exercises below are inserted after #16 (Seated T band Pulls) and once the bonus chapters are over, you are immediately returned to #17, sitting on the mat and stretching before doing the Superman swimmers. As mentioned above, immediately after the seated T band pulls it cuts to Cathe standing in front of her step with it already lowered to 8 inches and the dumbbells sitting on top for the gorilla rows. So, if you did not prepare for this quick change you will have to pause the workout to set it up. As soon as the gorilla rows are over, raise your step back to 14 inches for the single arm pullovers.

1. Bent over gorilla row, 12 reps (6 each arm) (step is set up at 8 inches with DBs sitting on top of step, hinge forward so back is flat, do alternating single arm rows, at bottom of row (while other arm is rowing), DB rests on step) (Cathe is using 25# DBs; I used 47.5# DBs)
2. Single arm pullovers, 12 reps then do 12 reps on other arm (Cathe is using one 12# DB; I used one 22.5# DB)
3. Inverted row drop set: first set is 8 reps, take a very brief rest then do 6 reps, take another very brief rest and do 4 reps (sit on floor between dip bars, hold one bar in each hand with palms facing each other, knees are bent at 90 degrees and feet are on floor, lift hips off floor, pull body up between bars; if you don’t have dip bars there is a Turbo Tower option and if you don’t have either then there is a DB option) (I used the dip bars)
4. Over under pull ups, 12 reps (sit cross-legged underneath one of the dip bars (or under your Turbo Tower), alternate one underhand pull up with one overhand pull up; there is also a band option w/ band(s) attached to highest wall anchor) (I used the wall anchor w/ my heaviest (Beachbody) black band + Beachbody green band)

Body Parts Biceps: is 37:37 minutes; 3:30 minute warm up and one minute stretch. Equipment: dumbbells, barbell, light resistance tube, medium resistance tube, stability ball and a fitness mat. You will use the light resistance tube and light dumbbells (5 & 10 pounds) during the warm up. You get one minute recovery between exercises. The warm up is all equipment driven so you need to have your light resistance band in hand or on the floor in front of you when the workout starts because you have no time to fetch it. And once you are done with the resistance band you go immediately to the light dumbbells so make sure they are also right in front of you. And finally, once the warm up is finished you will immediately go into the first exercise so make sure your barbell is nearby and ready to go.

I have a lot of thoughts about this workout. First, I do not like to spend this much time on a single small muscle group. I am happy to spend even longer on a large muscle group but small muscle groups–no. With that said, this was a very thorough workout. I really liked that Cathe didn’t just focus on the biceps but she also worked your forearms and wrists as well. I was definitely struggling during parts of this workout and had to start decreasing weights. I had back up weights all lined up and ready. Though I was hoping to stay with 20s throughout, I knew that probably wouldn’t happen. And it didn’t! But even though I had my 15s out, I never used them. 16.5 was the lowest I went. The first time I did this workout I did the main workout without the bonus. The second time I did this workout, I did the premix that included the bonus and it is a burner. A very nice finisher. Unlike some of the other bonus chapters in the Body Parts/Phase 3 workouts, Cathe actually gives you sufficient rest between the bonus exercises. And you need it after those drop sets! I was really surprised that after doing this workout the first time, I did not experience any DOMS. I wish there was a shorter bicep premix like there is in Body Parts Triceps and Body Parts Shoulders, but even the “Express” premix is 30 minutes. I do like this workout and would like to combine it with another workout. Even with Body Parts Back–but I would prefer to do all of the back exercises but only some of the bicep exercises. But there is no premix that does that.

Exercises:

1. Barbell curls, 8 reps (Cathe’s barbell is at 40#; my barbell was at 40#)
2. Repeat #1
3. Barbell curl paused reps, 8 reps (pause briefly when elbows are bent at 90 degrees) (Cathe’s barbell is at 40#; my barbell was at 35#)
4. Kneeling alternating sweeper curls, 16 reps (8 each arm) (kneel on mat w/ DBs at sides hammer style, raise one DB hammer fashion then rotate wrist so palm faces the ceiling, alternate arms) (Cathe is using 20# DBs; I used 20# DBs)
5. Kneeling double arm sweeper curls, 10 reps (same as #4 but both arms at the same time) (Cathe is using 20# DBs; I used 20# DBs)
6. Hammer curls, 8 reps (Cathe is using 20# DBs; I used 20# DBs)
7. Cross body curls, 16 reps (8 each arm) (curl DB across body so end taps opposite shoulder, alternate arms) (Cathe is using 15# DBs; I used 18# DBs)
8. Kneeling hammer/cross body combo, 6 reps of combo (one hammer curl + one single cross body curl each arm) (Cathe is using 15# DBs; I used 18# DBs)
9. Incline curl, 10 reps (sit on stability ball then roll down so you are on an incline, do bicep curls with palms facing ceiling) (Cathe is using 15# DBs; I used 18# DBs)
10. Repeat #9 (I used 18# DBs)
11. Single arm preacher curl, 8 reps then do 8 reps on other arm (kneel on mat with stability ball in front of you, lean your body on the ball so tricep of working arm is resting on the ball, do bicep curls) (Cathe is using one 15# DB; I used one 16.5# DB)
12. Repeat #11
13. Banded dumbbell curls, 4 reps raising quickly and lowering to count of 3, 4 reps raising to count of 3 and lowering quickly, 4 reps of 1.5 reps (raise curl to shoulders, lower halfway, raise back to shoulders, lower all the way) (loop band around one foot, hold one handle in each hand and one light DB in each hand) (Cathe is using blue resistance band + 5# DBs; I used the blue band + 7# DBs)
14. Reverse curls, 12 reps (palms face floor) (Cathe is using 12# DBs; I used 13# DBs)
15. Repeat #14
16. Barbell wrist curls, 16 reps (sit on stability ball, elbows rest on thighs, hold barbell w/ palms facing the ceiling, lower barbell with wrists, uncurling fingers then raise back to start) (Cathe’s barbell is at 30#; my barbell was at 25#)

Bicep Bonus Chapters: If you are doing the premix that adds in these bonus exercises they are inserted after #15 (second set of reverse curls) in the main workout. Once you finish the Waiter Curl you go will do #16 in the main workout (Barbell wrist curls).

1. Bicep curl drop sets, 8 reps with heaviest DB, 8 reps with medium weight, 8 reps with lightest weight (Cathe is using 20#, 15# and 12# DBs; I used 20#, 16.5# and 13# DBs)
2. Kneeling clutch, 10 reps (do a hammer curl, at top of hammer curl bring DBs together in front of body and tap them together) (Cathe is using 20# DBs; I used 20# DBs)
3. Waiter curl, 10 reps (hold one DB by end/bell, edges of bell rest on palms, palms face ceiling and remain flat) (Cathe is using one 25# DB; I used one 25# DB)

Premixes:

Body Parts Back + Bonuses 48:27

Body Parts Biceps + Bonuses 43:27

Express #1: Body Parts Back No Repeats 28:53

Express #2: Body Parts Biceps No Repeats 29:33

Express #3: Body Parts Back + Biceps No Repeats 52:39

Extreme #1: Complete Body Parts Back + Biceps 72:57

Extreme #2: Complete Body Parts Back + Biceps + Bonuses 86:08

Mish Mosh #1: Body Parts Back & Body Parts Biceps 37:12

Mish Mosh #2: Body Parts Biceps & Body Parts Back 45:21

Mish Mosh #1: Body Parts Back & Body Parts Biceps is 37:12; 5 minute warm up and one minute stretch (back warm up and bicep stretch). Equipment: full step at 14 inches, light resistance tube, medium or heavy resistance tube (or both), dip bars or turbo tower, dumbbells, barbell and fitness mat. You will use the light resistance tube and the light dumbbells (10 pounds) for the warm up.

1. Straight arm press down/seated row, 12 reps (attach band to high wall anchor (just above head), face the wall, hinge forward and, keeping arms straight and palms down, push bands down; floor option is seated row, sit on mat with legs extended in front of you, loop band around shoes, criss-cross bands and hold one end of the band in each hand, pull band back keeping arms close to sides) (I used the wall anchor + Cathe’s black band–next time I will use the Beachbody green band)
2. Repeat #1
3. Banded dumbbell curls, 4 reps raising quickly and lowering to count of 3, 4 reps raising to count of 3 and lowering quickly, 4 reps of 1.5 reps (raise curl to shoulders, lower halfway, raise back to shoulders, lower all the way) (loop band around one foot, hold one handle in each hand and one light DB in each hand) (Cathe is using blue resistance band + 5# DBs; I used the Cathe green band + 5# DBs)
4. (during the one minute recovery, set up full step) Kneeling one arm row, 10 reps then repeat on other arm (single arm row with one knee resting on step) (Cathe is using 25# DBs; I used 50# DBs)
5. Repeat #4 (Cathe is using 30# DBs; I used 50# DBs)
6. Kneeling alternating sweeper curls, 16 reps (8 each arm) (kneel on mat w/ DBs at sides hammer style, raise one DB hammer fashion then rotate wrist so palm faces the ceiling, alternate arms) (Cathe is using 20# DBs; I used 20# DBs)
7. Kneeling double arm sweeper curls, 10 reps (same as #4 but both arms at the same time) (Cathe is using 20# DBs; I used 20# DBs)
8. Double bar inverted row, 8 reps (sit on floor between dip bars, hold one bar in each hand with palms facing each other, knees are bent at 90 degrees and feet are on floor, lift hips off floor, pull body up between bars; if you do not have dip bars, Cathe shows an option using the Turbo Tower; if you do not have either then Cathe shows an option using a resistance tube) (I used my dip bars)
9. Single bar chin up, 8 reps (sit underneath one of the dip bars (or under your Turbo Tower), hold the bar in an underhand grip (palms facing you), knees are bent at 90 degrees and feet are on floor, lift hips off floor, pull chest up to bar) (I used the wall anchor/resistance band option w/ my heaviest (Beachbody) black band + Beachbody green band)
10. Repeat #8
11. Single bar overhand pull up, 8 reps (sit underneath one of the dip bars (or under your Turbo Tower), hold the bar in an overhand grip (palms facing away from you), knees are bent at 90 degrees and feet are on floor, lift hips off floor, pull chest up to bar) (I used the wall anchor/resistance band option w/ my heaviest (Beachbody) black band + Beachbody green band)
12. Barbell curls, 8 reps (Cathe’s barbell is at 40#; my barbell was at 42#)
13. Repeat #12
14. Barbell curl paused reps, 8 reps (pause briefly when elbows are bent at 90 degrees) (Cathe’s barbell is at 40#; my barbell was at 36#)
15. Banded close grip pull down, 12 reps (attach band to high wall anchor (just above head when standing), sit on ground holding a handle in each hand with hands close together, palms facing each other, pull bands down keeping arms close to sides (you can also loop tube over top of Turbo Tower and sit on the floor beneath it); floor option is seated row, sit on mat with legs extended in front of you, loop band around shoes and hold one end of the band in each hand, pull band back keeping arms close to sides) (I used the wall anchor w/ my heaviest (Beachbody) black band + Beachbody green band)
16. Repeat #15
17. Reverse curls, 12 reps (palms face floor) (Cathe is using 12# DBs; I used 13# DBs)
18. Repeat #17

Mish Mosh #2: Body Parts Biceps & Body Parts Back is 45:21 minutes; 3:30 minute warm up and one minute stretch. (biceps warm up and stretch) Equipment: full step at 14 inches, dumbbells, barbell, resistance tubes (at least light and medium), stability ball and a fitness mat. You will use the light resistance tube and light dumbbells (5 & 10 pounds) during the warm up. You get one minute recovery between exercises. The warm up is all equipment driven so you need to have your light resistance band in hand or on the floor in front of you when the workout starts because you have no time to fetch it. And once you are done with the resistance band you go immediately to the light dumbbells so make sure they are also right in front of you. And finally, once the warm up is finished you will immediately go into the first exercise so make sure your barbell is nearby and ready to go.

1. Barbell curls, 8 reps (Cathe’s barbell is at 40#; my barbell was at 42#)
2. Repeat #1
3. Barbell curl paused reps, 8 reps (pause briefly when elbows are bent at 90 degrees) (Cathe’s barbell is at 40#; my barbell was at 36#)
4. (during one minute recovery, set up full step) Kneeling one arm row, 10 reps then repeat on other arm (single arm row with one knee resting on step) (Cathe is using 25# DBs; I used 50# DBs)
5. Repeat #4 (Cathe is using 30# DBs; I used 50# DBs)
6. Hammer curls, 8 reps (Cathe is using 20# DBs; I used 20# DBs)
7. Cross body curls, 16 reps (8 each arm) (curl DB across body so end taps opposite shoulder, alternate arms) (Cathe is using 15# DBs; I used 18# DBs)
8. Barbell pullover / Banded pull aparts, 10 pullovers followed by 12 pull aparts (pull aparts=hold band in both hands with about 18 inches between hands, arms are raised in front of you at shoulder level, open arms wide then return to start) (Cathe is using a barbell at 40# + green band; I used one 45# DB + black band)
9. Repeat #8
10. Incline curl, 10 reps (sit on stability ball then roll down so you are on an incline, do bicep curls with palms facing ceiling) (Cathe is using 15# DBs; I used 18# DBs)
11. Repeat #10
12. Barbell Pendlay Row / Shrugs, 8 Pendlay Rows followed by 10 Shrugs (set out 2 sets of 2 risers, place a barbell on top so that plates are resting in riser holes, hinge forward so back is flat, arms are wide holding bar w/ palms facing behind you, pull barbell up to chest, when you lower barbell place it very briefly back in risers; shrugs are done holding the barbell in front of thighs) (Cathe’s barbell is at 65#; my barbell was at 72#)
13. Repeat #12
14. Repeat #12 but this time during the Pendlay rows pull barbell to chest with explosive power and lower slowly
15. Single arm preacher curl, 8 reps then do 8 reps on other arm (kneel on mat with stability ball in front of you, lean your body on the ball so tricep of working arm is resting on the ball, do bicep curls) (Cathe is using one 15# DB; I used one 16.5# DB)
16. Repeat #15
17. Seated T band pulls, 12 reps (sit on mat, loop band around feet with bands crossed, hold one end of band in each hand with palms facing each other, open arms to side into a T) (Cathe used the red band; I also used the red band)
18. Barbell wrist curls, 16 reps (sit on stability ball, elbows rest on thighs, hold barbell w/ palms facing the ceiling, lower barbell with wrists, uncurling fingers then raise back to start) (Cathe’s barbell is at 30#; my barbell was at 25#)