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I am Superwoman!!!

Introducing the first of the four essential workouts: Back.n.Biceps by JA

The Back

Many women do not specifically work their backs. Especially if you are built like me and just naturally have a small upper body. However a back routine is a fundamental element to your core. Working out your back muscles will help support your spine and even improve your posture. For anyone with a desk job, did you know simply sitting can stress your back? Especially if you have not given proper attention to your seated posture during the work day. Additionally, a rockin back workout will tighten up your core to help you achieve that tiny waist of your dreams! Get ready to blast that bra bulge!

The Biceps

I hear so many complaints from woman about biceps... "My arms are too big", "My arms are too skinny", "My arms are not tone enough", "My arms are too manly"...Ladies, I'm with you on this struggle! Achieving and maintaining the ideal size arms has always been a challenge for me. Even now, I feel that my arms sometimes look too big. But the right balance of working your biceps through weight training and plyometrics can help you achieve the "right size" arm for you!

The Routine

Here's a sample routine to jumpstart your back and bis. I typically do this 1-2 times a week.

Warm Up:

10 minutes cardio on the treadmill @ 6 mph


SUPER(WO)MAN: 3 sets x 8 reps (holding each rep for 5 secs)

Hyperextensions: 3 sets x 12 reps

Goodmornings: 4 set x 10 reps

Dead lifts: 3 sets x 10 reps (vary weight to meet your needs)


Rows: 3 sets x 12 reps (12 on each arm)

Delt raises: 3 sets x 15 reps

Lat Pulldowns: 3 sets x 12 reps


Curls: 3 sets x 12 reps

Hammer curls: 3 sets x 12 reps

Pull ups: 3 sets x 10 reps

Now try it for yourself. Remember to adjust the weights as needed and breathe through your entire workout. Video tape your workout and be sure to photograph your progress! *Get it*


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