Back/Bicep/Shoulder Work Out

DB curl

Below is the back/bicep/shoulder work out I did the first month.  As the month progressed my weights increased but the repetitions (“reps” – the number of times you do the exercise) stayed pretty consistent.

FYI – Most of these exercises are meant for a gym work out vs. one that you can do at home with simple weights.

Lat pull downs, 4 sets, 15 reps, 40 lbs. first two sets, 50 lbs. last two sets

Seated row, 3 sets, 12 reps, 30 lbs., then 40 lbs., then 50 lbs.

Pull over, 3 sets, 12 reps, 40 lbs. each rep.

Back/Bicep/Shoulder work out

Cable curls, 3 sets, 12 reps, 40 lbs. each rep

DB (dumbbell) curl, 3 sets, 8-12 reps, 10 lbs. each rep.  (FYI – I usually started with 12 reps and by the third set I was tired and was only able to do 8 reps.)

DB lateral raise, 3 sets, 8-12 reps, 7.5 lbs. each rep

Shoulder press machine, 3 sets, 8-12 reps, level 2


Note – This work out is for information purposes.  Always consult your doctor before beginning any exercise program.  Also, it helps to get a trainer!  If you would like to find out more about training with him, please contact him directly at and tell him you follow this blog! (c) 2012 Lisa Traugott.  All rights reserved.  No portion of this blog, including any text, photographs, and artwork, may be reproduced or copied without written permission.

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