Great workout on Monday! Let’s build a Wednesday workout plan (Day 2) that complements your chest & core work. Here’s a Day 2: Back & Biceps plan you can follow today:

Day 2: Back & Biceps Workout

🔹 Warm-Up (5-10 minutes)

• 5 minutes of light cardio (treadmill or stationary bike)

• Dynamic stretches: Arm circles, shoulder rotations, cat-cow stretches

🔹 Back Workout (3 sets of 10-12 reps each)

1️⃣ Pull-Ups or Lat Pulldowns

• Video Demo: Lat Pulldown Technique

• Use assisted pull-ups if needed.

2️⃣ Bent-Over Barbell Rows

• Video Demo: Barbell Row Guide

3️⃣ Seated Cable Rows

• Video Demo: Seated Cable Row Technique

4️⃣ Face Pulls (using cables or resistance bands)

• Video Demo: Face Pulls Guide

• Great for rear delts and posture.

🔹 Biceps Workout (3 sets of 10-12 reps each)

1️⃣ Standing Dumbbell Curls

• Video Demo: Dumbbell Biceps Curl

2️⃣ Hammer Curls

• Video Demo: Hammer Curl Tutorial

🔹 Core Finisher (optional, 2 rounds)

• Plank: 30-45 seconds hold

• Russian Twists: 15 reps/side

🔹 Cool Down & Stretching (5-10 minutes)

• Stretch back and biceps muscles gently.

• Focus on deep breathing and relaxation.

💡 Tips for Day 2 (Back & Biceps)

✅ Control the movement: Avoid jerking motions—slow and steady for muscle engagement.

✅ Squeeze your shoulder blades together during rows and pulls.

✅ Rest 60-90 seconds between sets.

✅ Hydrate and listen to your body.

Would you like me to plan your Friday workout too? Let me know how today goes! 💪🔥 Let’s keep crushing it! 🚀✨