Andie Thueson » Fitness » Targeted Back and Biceps Workout

Targeted Back and Biceps Workout


This post is brought to you by the NOW® Foods, Opinions expressed are 100% my own 

Can you believe summer is almost over?!

I really love summer and having the kids home all day. It has been a fun summer and I actually have spent most of it fully in Mom mode. Which is fun and exhausting all at the same time!

So although summer has been one non-stop party, I am getting a little antsy for the kids to head back to school, so I get back to my nice quiet routine which will mean TONS of new content heading your way soon!

I have been keeping a notebook close at hand and I have been filling it with ideas and recipes that I am super excited to share with you all!

Am I alone in my summer quandary? How do you other Moms balance it all? I would love your tips!

So now to the task at hand! Sculpting that back and those biceps of yours! Just because tank top season is on its way out doesn’t mean your sculpting needs to end! Keep going and just think how great you’ll look next summer!

Bent Over Flys: {3 Sets of 10-12 Reps} Holding a medium to heavy dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then slowly lower the dumbbells back toward the ground.

Bent Over Rows: {3 Sets of 10-12 Reps} With a medium to heavy dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend, make sure to keep your back straight until it is almost parallel to the floor, bring your arms back keeping your elbows tucked close to your body and squeeze your shoulder blades together.

Renegade Rows {3 Sets of 10-12 Reps 1-1=1}  Start in a high plank position and row arm up. Keep your feet wide for more stability.

21’s: {3 Sets of 10-12 Reps} With 21s, you essentially target a muscle with three different ranges of motion in a single set. The goal is to complete 21 reps in all by breaking the set into three parts. The first 7 reps are completed over the bottom half of the ROM, the second 7 reps are done over the top half of the ROM, and the final 7 reps are done over the full ROM. By combining partial- and full-range reps in the same set, your aim is to shock the muscle by training it in a way it’s entirely unaccustomed to.

Hammer Curls: {3 Sets of 10-12 Reps} Stand tall with your back straight grab dumbells with weights at your side and palms facing each other raise the weights up to a curl in the motion of hammering a hammer. (hence the name) Once the weight is fully curled up- slowing bring it back down.

Extended Lifts: {3 Sets of 10-12 Reps} Taking you to the barre with this one. With arms fully extended slowing make a small upward movement – this is to work the finite muscles so this is a VERY small movement – you will feel in a big way 😉

So there you have it friend one awesome back and biceps workout to help keep your back and biceps looking sexy!

After a heavy lifting session like the one, I just outlined and a day filled with kids and chaos one little habit I have come to really enjoy is taking a warm hot bath!


Until this summer – I never took the time to sit in a bath and relax. Here I have this beautiful large garden tub that was only being used by my kids. A total waste!

I decided it was a shame!

And I now look forward to a nice soak! One of my favorite things to throw into my tub is Magnesium Flakes – they help my muscles relax and leave my skin so soft and moisturized! My baths have now become my 20 minutes of quiet time! Some nice meditation music, my magnesium flakes and a couple drops of an aromatic essential oil and I am GOLDEN!

Caution: NOW® Essential Oils are highly concentrated and can be irritating to the skin. Avoid direct contact with skin and always dilute essential oils before topical use. Discontinue if a rash appears after skin contact. Not for internal use. Avoid contact with eyes. Consult healthcare practitioner before using if pregnant/nursing

How do you relax? When you workout hard it is so important to find ways to help your body unwind and relax! So I am challenging you to take 20 minutes to yourself and soak!

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