Arms & Back: Quick Home Workout

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Hi Everyone!

Let’s keep building those muscles for our Lean Muscle Building Workout Challenge! 

Today’s workout is focused on the arms and back (the video is below). I get a lot of requests for exercises that target the back of the arms, and the bra area of the back. This routine will assist with building strength and tightness in those areas. 

I have also included my video on how to Build to a Pull-Up below, along with the link to the original post. 

I filmed a stretching routine to improve splits last night, so I will also have that posted for you this evening. Have fun with the workout! 

Remember, rest and stretching are two key components to building lean muscle. 

I hope you enjoy today’s workout!

PS You can check in with your progress  on FacebookInstagram or Twitter. #BenderFitness or @BenderFitness 

Click the link to get your own Gymboss Interval Timer!

10-12 Reps Per Exercise

1. Pull-up/Bent Arm Hang
2. Bicep Curl
3. Tricep Drop
4. Plank Row
5. Shoulder Press
6. Decline Push-up
7. Dip
8. Tricep Push-up (right)
9. Tricep Push-up (left)
10. Walk the Plank
11. Chest Press Plank to Down Dog

Optional: *Bonus: Backbend Push-up*

Repeat Workout 1-3X

Building to a Pull-Up/Increasing My Pull Up Reps

3 thoughts on “Arms & Back: Quick Home Workout

  1. Oh gosh. . Look AT your abs. . You seriously have been crazy motivating. . You have no idea..I wish wish wish I could express how grateful I am. . Literally saving my life, Melissa..I know these comments aren’t private. . And you are so generous. . Just. . Gosh. . Wish I could tell you

  2. aakritikundu

    Ahhhh .. My arms feel like lead.. Holy-effing-awesome lead, like superman arms! Loved this.. I was like “10 tricep push ups? I got this!” Except I didn’t.. LOL.. And it was awesome.. Cannot. Type. More.

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