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Embrace the Grit&Gold: A Back and Biceps Workout by Malcolm Merritt


Hey, Grit&Gold Squad!


Welcome to a workout that's about to take you on a journey of self-improvement and perseverance - it's time to unleash your Grit&Gold! This high-intensity back and biceps routine is not for the faint-hearted, so if you're a seasoned warrior ready to conquer new challenges, this one's for you! Just remember, scale it to your own abilities, and let's show that Grit&Gold!


Warm-Up/Stretch:

Kickstart your engine with a 5-10 minute warm-up, like light jogging or jumping jacks, to set the tone. Loosen up those muscles with dynamic stretches like arm circles and leg swings, getting ready for the action.


Core Activation:


  • Bear-Hold Planks: 3 sets, 1 minute each. 

  • Planks: 3 sets, 1 minute each. 

  • Crunches: 3 sets of 35 Crunches each.

  • Ankle Touches: 3 sets of 1 minute each. 


Stay steady and focused! You're reaching for that Grit&Gold!


Shoulder Circuit:


Next up, grab a pair of 10-pound dumbbells, and let's get started on these shoulder movements:

  • Dumbbell Lateral Raise: 3 sets, 10 reps each.

  • Dumbbell Front Raise: 3 sets, 10 reps each.

  • Barbell Upright Rows (20 lbs): 3 sets, 10 reps each.



Jumping Jacks:

Feel the energy surge!

  • 2 sets of 100 reps each. 


Your Grit&Gold is unstoppable!





Lat Pull-Downs:

Target your back muscles with Lat Pull-Downs. Amplify the challenge with 10 Push-Ups between sets:

  •    115lbs - 12 reps

  •    145lbs - 10 reps

  •    175lbs - 8 reps




Single-Arm Lat Pull-Downs:

-

Embrace the strength within! 3 sets for each arm:

  • 30lbs - 12 reps

  • 42.5lbs - 10 reps
  • 57.5lbs - 8 reps





Superman Reaches (Back):

Activate your inner superhero with: 

  • 3 sets of 25 reps each.


Dumbbell Curl Circuit:

Show those biceps some love with 3 sets of each exercise:

  •    Bicep Curls (30lbs) - 10 reps

  •    Hammer Curls (30lbs) - 10 reps


Finisher:

Here comes the ultimate test! Grab a 30lb barbell and take on 3 rounds of continuous movement:

  •    Barbell Curls - 10 reps

  •    Overhead Presses - 10 reps

  •    Bent-Over Rows - 10 reps


Cool Down:

Embrace the triumph: 

  • 5-7 minute light-paced treadmill session


Stretch:

Finally, reward your muscles with deep stretches. 


Hold each stretch for 20-30 seconds.


Let's go, Grit&Gold Squad! This back and biceps workout awaits you. Show the world what you're made of, and remember, you are unstoppable!

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