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Bikini Body Trainer

Day 16:Back & Arms

Tawna eubank's bikini-ready body trainer - overview
Overview: training
Overview: supplements
Overview: nutrition
Overview: week 1
Day 1: glutes & delts
Day 2: back & arms
Day 3: rest day
Day 4: shoulders
Day 5: legs
Day 6: glutes
Day 7: rest day
Overview: week 2
Day 8: glutes & delts
Day 9: back & arms
Day 10: rest day
Day 11: shoulders
Day 12: legs
Day 13: glutes
Day 14: rest day
Overview: week 3
Day 15: glutes & delts
Day 16: back & arms
Day 17: rest day
Day 18: shoulders
Day 19: legs
Day 20: glutes
Day 21: rest day
Overview: week 4
Day 22: glutes & delts
Day 23: back & arms
Day 24: rest day
Day 25: shoulders
Day 26: legs
Day 27: glutes
Day 28: rest day
Overview: week 5
Day 29: glutes
Day 30: delts & abs
Day 31: rest day
Day 32: chest & back
Day 33: legs
Day 34: delts & glutes
Day 35: rest
Overview: week 6
Day 36: glutes
Day 37: delts & abs
Day 38: rest day
Day 39: chest & back
Day 40: legs
Day 41: glutes & delts
Day 42: rest day
Overview: week 7
Day 43: glutes
Day 44: delts & abs
Day 45: rest day
Day 46: chest & back
Day 47: legs
Day 48: delts & glutes
Day 49: rest day
Overview: week 8
Day 50: glutes
Day 51: delts & abs
Day 52: rest day
Day 53: chest & back
Day 54: legs
Day 55: delts & glutes
Day 56: final day!

Back & Arms

Wow, it’s day 16 already! We’re halfway through this first month, and I hope you’re starting to see and feel some positive changes. Today we’re focusing on the back, with some accessory arm work thrown in.

When you’re aiming to make improvements to your body, it’s normal to feel a little fearful of some exercises—especially ones you struggle with. For me, this exercise is pull-ups. These are hard, guys! This doesn’t mean you should skip them, it just means you have a personal challenge to grow through each week. It’s okay to feel a little anxious, just use that as fuel to push yourself to get better. A lot of training is a mental game and not letting your head talk you out of doing something that your body can be trained to do. We will work through these exercises together to be successful!

Close Grip Pull-Down

Sets: 1

Reps: 10-20 Reps

Chin-Up

Sets: 2

Reps: Failure

BARBELL T-BAR Row

Sets: 2

Reps: 10

Alternate Exercise: Machine Row

Sets: 2

Reps: 10

Wide-grip Pulldown

Sets: 2

Reps: 10

Close-grip Bench Press

Sets: 3

Reps: 6, 3, 12

EZ-Bar Curl

Sets: 3

Reps: 10

Overhead Rope Extension

Sets: 3

Reps: 10

Superset:
Preacher Curl
Triceps Dip Machine

Sets: 3

Reps: 10

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