James Michael Steele
@blacksteele1911.bsky.social
Kappa Alpha Psi - 1911 - Educator - HBCU grad - Food and Fitness - NYC
Back to Basics
Day 3 – Back & Biceps
Strength Training
• Deadlifts – 4x5
• Pull-ups (or Lat Pulldown) – 4x6-8
• Dumbbell Rows – 3x8-10 each arm
• Face Pulls – 3x12-15
• Barbell Bicep Curls – 3x10-12
• Hammer Curls – 3x12
Cardio: 15 min rowing machine or jump rope
Day 3 – Back & Biceps
Strength Training
• Deadlifts – 4x5
• Pull-ups (or Lat Pulldown) – 4x6-8
• Dumbbell Rows – 3x8-10 each arm
• Face Pulls – 3x12-15
• Barbell Bicep Curls – 3x10-12
• Hammer Curls – 3x12
Cardio: 15 min rowing machine or jump rope
April 27, 2025 at 4:01 PM
Back to Basics
Day 3 – Back & Biceps
Strength Training
• Deadlifts – 4x5
• Pull-ups (or Lat Pulldown) – 4x6-8
• Dumbbell Rows – 3x8-10 each arm
• Face Pulls – 3x12-15
• Barbell Bicep Curls – 3x10-12
• Hammer Curls – 3x12
Cardio: 15 min rowing machine or jump rope
Day 3 – Back & Biceps
Strength Training
• Deadlifts – 4x5
• Pull-ups (or Lat Pulldown) – 4x6-8
• Dumbbell Rows – 3x8-10 each arm
• Face Pulls – 3x12-15
• Barbell Bicep Curls – 3x10-12
• Hammer Curls – 3x12
Cardio: 15 min rowing machine or jump rope