Interval Set Training: You're getting sexy back!

A great quote for today's entry from The daily dose:

Long-term health goals can be intimidating. Don't freak, just focus on what you can do to make TODAY healthier than yesterday. Be healthy!

Today's workout will focus on getting a great back (thus burning those unwanted back fats more efficiently than just with cardio) as well as good biceps. No, you will not be getting bulky biceps that can crush heads, but just leaner looking arms. It's no use just training your triceps and have really awful looking biceps. Won't your arm look weird? Thus, all parts of the body must be worked out, not just trouble spots you want to target.

The workout:

6-12 reps (or as many reps as possible) per set, 3 rounds of this circuit, 1 minute per set

1. Assisted Pull Ups

2. Seated Rows

3. Incline pull ups

4. Bicep curls

5. Rest

The workout (for myself/people who have weights):

6-12 reps (or as many reps as possible) per set, 3 rounds of this circuit, 1 minute per set

1. Assisted Pull Ups

2. Seated Rows

3. Incline pull ups

4. Bicep curls (4.5kg per hand)- I lightened this week's bicep curls as the prev 3 exercises would have worn them out reasonably.

5. Rest

Asst pull ups. (Put 1 leg on the chair but don't use the leg to push yourself up. Rely on your back.)

From You Are Your Own Gym book.
Pull ups W/O a pull up bar (though it's a great S$25 investment for me)

Seated row - Pull yourself to the door then go back to this (start) position. 

                               

Incline pull ups- another great DIY example by Zuzana. 

Bicep curls- Place your palms facing upwards under a heavy table top and try to lift it.