My Actifit Report Card: February 19 2025

Hi hivers, yesterday I was focused on the gym, I did a back and biceps routine. And at the end I included the shoulders, which I always forget.

💪 Combined Routine: Back, Biceps, and Shoulders

1. Back

• Lat Pulldown: 4 sets × 10 reps. Focused on the lats and biceps.
  Tip: Use a wide grip to prioritize your back.

• Bent-Over Dumbbell Rows: 3 sets × 12 reps. Great for mid-back.
  Tip: Keep your back parallel to the floor and pull your elbows back.

• Cable Pullover: 3 sets × 12 reps. Works the lats.
  Tip: Maintain a slight bend in your elbows to avoid overloading your biceps.

1. Biceps

• Alternating Dumbbell Curl: 3 sets × 10 reps per arm. Isolates the bicep brachii.
  Tip: Avoid swinging your torso.

• Hammer Curl: 3 sets × 12 reps. Targets the brachioradialis and long head of the bicep.
  Tip: Use a neutral grip.

1. Shoulders

• Lateral Raises: 3 sets × 15 reps. Emphasizes the lateral deltoids.
  Tip: Lower the weight in each set to increase the pump.

• Bent-Over Flyes (Rear Delts): 3 sets × 15 reps. Focused on the rear deltoids.
  Tip: Use moderate weights and control the movement.

• Military Press: 4 sets × 10 reps. Works the anterior and lateral deltoids.
  Tip: Keep your torso stable and avoid arching your back.

This routine took me just over an hour.
Note: I work on this muscle group once a week and often vary the exercises.

👋 Until next time, stay active!
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