MONDAY : BACK/BICEPS Duration - 45-60 minutes
5 Warm Up/Stretch of your choice 10 Reps Pullups or Assisted Pullups ( 3 sets, resting 30 sec between sets)
Circuit 1: Repeat 3x 12 Reps One-Arm Bentover Row (R) 12 Reps One-Arm Bentover Row (L) 15 Reps Hammer Curls 30 Seconds Burpee w/Pushup 30 Seconds RES2
Circuit 2: Repeat 3x 12 Reps Dumbbell Bicep Curls 10 Reps Seated Fly 30 Seconds Bench Taps 30 Seconds REST
Circuit 3: Repeat 3x 10 Reps Lat Pulldown 10 Reps Seated RowUpon completion of weight training and depending on time finish with cardio : One 12 min HIIT session AND 20 min steady state cardio (running, incline walking, stair-master, elliptical, etc.) OR Two 12 min HIIT sessions. I have shared several of my own (http://afreshfitlife.com/) and you can find loads more at BodyRock.tv (http://www.bodyrock.tv/). One-Arm Bentover Row: http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row Hammer Curl: http://www.bodybuilding.com/exercises/detail/view/name/alternate-hammer-curl Bicep Curl: http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl Seated Bentover Fly: http://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-rear-delt-raise Lat Pulldown: http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown Seated Row: http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows Thanks for training with me - remember to like and/or share this post on Facebook!
Fast, Express Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it just takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)
For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.
We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders. Delays caused due to custom withholds are not included in these estimated delivery times.
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.