Back, Biceps & Shoulders is part of Cathe‘s Lift, Move & Restore 2: Elevated program (LMR2). It is one of 4 bonus workouts (initially) only available to customers who pre-ordered the program. So while we were waiting for LMR2 to finally be available, she released the bonus workouts to pre-order customers one at a time. Since I pre-ordered, I got the bonus workouts. Although I did the workouts pretty soon after they were released, I did not post the reviews until they were available to everyone. And now they are–everyone can can purchase them via download.
This is an upper body strength workout that is sequenced so you can lift moderately heavy dumbbells. Not super heavy but it also isn’t metabolic. So she gives you some time between sets to recover but not long rests. Also, about half the time she alternates muscle groups so that the muscle group you just worked can rest a bit while another muscle group works. It works out to be a solid upper body strength workout. Here is a trailer for this workout.
If you own the entire program, it also comes with a digital users guide, which includes a rotation that uses the bonus workouts.
Back, Biceps & Shoulders is 40 minutes; one minute intro, 6 minute warm up and 4 minute stretch. Equipment: dumbbells, resistance loop/firewalker, a fit tower or other bar for pulls ups and a fitness mat. If you do not have some type of bar for the pull ups, Jen is doing rows using dumbbells. You need two sets light dumbbells for the warm up Cathe suggests 5 and 8 pounds, which is what I used. You will grab the lighter dumbbells first. Below I listed both the weight Cathe uses and the weight I used. If only one weight is listed then I used the same weight as Cathe.
- One arm row, 10 reps (standing and hinged forward) (Cathe is using one 30# DB, I used one 40# DB))
- Repeat #1 on other arm
- Repeat #1 & 2 for 8 reps
- Pull ups, 10 reps (sit underneath the dip bar or Fit Tower, hold the bar in an overhand grip, knees are bent at 90 degrees and feet are on floor, lift hips off floor, pull chest up to bar)
- Repeat #1 & 2
- Repeat #4 but with underhand grip
- Sweeper curls, 10 reps (starts as a hammer curl, but rotate DBs so palms face upward at top of curl) (20# DBs)
- Double arm rows, 10 reps (hinge forward, palms face behind you) (30# DBs)
- Traditional bicep curls, 10 reps (20# DBs)
- Supine double arm rows, 10 reps (hinge forward, palms face in front of you) (30# DBs)
- Hip huggers, 10 reps (stand holding a DB in each hand, DBs are slightly behind you, pull shoulders back while lifting DBs as if you are pulling up a pair of pants, keep arms close to sides and elbows behind you) (Cathe is using 30# DBs, I used 25# DBs)
- W curls, 10 reps (wide bicep curls, elbows remain close to sides) (15# DBs)
- Shoulder shrugs, 10 reps (stand holding. DB in each hand at sides, shrug shoulders) (Cathe is using 30# DBs, I used 25# DBs)
- Alternating hammer curls, 16 reps (8 each arm) (these are cross body curls, DBs arms are kept close to body as you curl DB toward opposite shoulder) (Cathe is using 15# DBs, I used 16.5# DBs)
- 1.5 traditional curls, 7 reps (one rep = one full bicep curl + one curl to halfway w/ elbows bent at 90 degrees) (15# DBs)
- Alternating overhead shoulder press, 18 total reps (9 each arm) (start with arms extended overhead, alternate lowering the DBs) (Cathe is using 15# DBs, I used 16.5# DBs)
- Hinged bicep curl, 10 reps (stand in split stance and hinge forward holding one DB in one hand, do a single arm bicep curl in this position) (Cathe is using one 20# DB, I used one 16.5# DB)
- Repeat #17 on other arm
- Palm to palm rear delt fly, 10 reps (hinge forward, palms face each other) (Cathe is using 15# DBs, I used 10# DBs)
- Repeat #19
- Repeat #19 but with palms facing behind you
- W press, 20 reps (10 each arm) (holding a DB in each hand, arms are turned out to side, elbows close to sides, elbows bent so your arms form a W, alternate pushing DBs away from you out to sides) (Cathe is using 10# DBs, I used 8# DBs)
- External rotation, 12 reps (resistance loop is around wrists and you are holding a DB in each hand, elbows are bent at 90 degrees and arms start close to sides, pull DBs away from each other) (12# DBs and medium tension resistance loop)
- Shoulder pumps (resistance loop is still around wrists, with arms in front of you at thighs, pulse arms open 10x, raise straight arms in front of you and pulse arms open 10x, raise straight arms overhead and pulse arms open 10x; reverse this starting with arms overhead)
- Superman, 20 reps (lay on stomach on mat with arms and legs extended, thumbs face the ceiling, lift one arm and opposite leg, alternate sides)
- Repeat #25 but raise both arms and legs at the same time for 10 reps
- Place resistance loop around wrists, raise arms and legs and open and close both the arms and the legs (10 reps)
