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30 Minute Biceps and Back Strength Workout At-Home! | STF - Day 37

Get ready to feel that pump with me today, this one got spicy! Grab your JULY program calendar here! https://shop.royalchange.fit/products... For the ultimate STF experience, join the Sydney Squad for nutrition guidance, accountability, and lives with me to help you in your journey! https://www.royalchange.fit/sydneysqu... Make sure you give the video a thumbs up, comment, and subscribe to the channel! We will work for 3 rounds of 45 seconds of work for every exercise and the workout will be an upper body workout focused on our PULL muscles (back and biceps) and we will absolutely hit the best ab exercises to finish! The training variables we will implement in our workout today will be focusing on the selection of weight and the tempo of your reps. You will use weights that are 75-85% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body for 2 seconds to lengthen the muscle we are working and take 2 seconds to complete the contraction. Think of sitting into a squat for two seconds and pushing back up for 2 seconds without a pause at the bottom. You will aim for 6-12 reps for each work period and aim for muscle failure at the end of each exercise! Exercises: Left Arm Row Right Arm Row Back Fly Wide and Underhand Rows  Alternating Hammer Curls Alternating Supinated Curls Curl Pulses Reverse Crunch and Sit up Stay up to date with our program at the Summertime Fine 2024 Playlist of workouts:    • Summertime Fine 2024   SHOP AND PROMO CODES: Royal Change Merchandise: https://shop.royalchange.fit/collecti... Shop my outfits: https://liketk.it/4hTwD Sydney Squad community: https://www.royalchange.fit/sydneysquad GHOST supplements discount code “SYDNEY” saves you 20% https://www.ghostlifestyle.com/ Amazon Store: https://www.amazon.com/shop/sydneycum... LET'S STAY CONNECTED: Instagram:   / sydneycummings_   TikTok: @sydneycummings_ Fan Page:   / sydneycummingsfitness   Twitter:   / sydneycummings_   Website: https://www.royalchange.fit