Back, Biceps and Abs for Women Over 40
The best back, biceps & abs workout for women over 40. No fluff, just the right exercises to hit your back, biceps and abs.
I start the workout with a 6 exercise circuit, to not only hit the back muscles, the biceps and get the core recruited functionally, but to also get the heart rate up so we can burn a few extra calories.
After that, we move into a traditional strength workout with a really short stretch at the end (I wanted to keep this workout at 40-min).
If you time and would like to do a longer stretch I’ve attached one that would complement this workout on the end screen at the end of the workout.
a pair of heavy, moderate & light dumbbells
1. 1. 1 arm row
2. 2. Same arm bicep curl with lunge
4. 4. Other arm row
5. Other arm curl + lunge
6. Rotational squat swings
3 x 45sec
7. Alt reverse flys with thumbs up
8. Hammer curls
9. Russian twists
2 x 45sec
10. Pullover with leg drop
11. Prone Ws
12. Low back extensions
13. Plank pulls
2 x 45sec
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