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Sunday, September 29, 2019

BBcom Featuring: Strong Back & Shoulders Workout | Stephanie Sanzo, aka StephFitMum

Today is hypertrophy based shoulders and back workout for Stephanie Sanzo. She will be focusing on lagging muscles that need a little bit of workout. 

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| Stephanie Sanzo's Hypertrophy Back & Shoulders Workout 
| Warm-Up: 
a. Bottoms Up Kettlebell Single-Arm Press: 3 sets, 10 reps 
b. Kettlebell Upright Row: 3 sets, 10 reps 
c. Kettlebell Swing: 3 sets, 20 reps (Note: These are not meant to tire you out. Remember it's a warm-up) 

1. Barbell Overhead Press: 5 sets, 5 reps (Note: Think core and glutes tight, ribs down and feet planted throughout the movement.) 
2. Chin-Ups: 5 sets, 5 reps (Note: If you find this movement difficult to perform at body weight then use a resistance band to build your strength.) 
3. Giant Set a. Dumbbell Curl & Press: 4 sets, 8 reps b. Dumbbell Lateral Raise: 4 sets, 15 reps c. Dumbbell Biceps Curl: 4 sets, 15 reps 
4. Giant Set a. Lat Pulldown: 4 sets, 8 reps b. Rope Face Pulls: 4 sets, 15 reps c. Rope Straight Arm Pulldown: 4 sets, 15 reps

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