THE ULTIMATE BACK AND BICEP WORKOUT | Get pumped with Analis Cruz

WHAT'S UP FAM ♡
first, I hope that this video inspires you and pushes you to challenge yourself. This workout includes back & bicep movements that are staples on my pull day sessions. The details will be listed below for you to try in the gym. I am looking forward to upload more videos and share more with you. Feel free to share with me what you would like to see more on my channel. I LOVE YOU GUYS SM, AND THANK YOU FOR WATCHING. xo ♡
Work out details...
Upper body mobility warm up:
2 x 30 seconds each exercise
Pull ups:
3 x amrap (as many reps as possible)
Can be assisted (Last set is assisted for less difficulty)
Bent over row (4 sets total):
Warm up set - 15 reps
Set 1 - 8
Set 2 - 8
Set 3 - 15 reps
Set 4 - failure
Chest supported rows (3 sets total):
1 - 15
2 - 12
3 - failure
SUPERSET (3 sets total) - a. lat pull down wide grip | b. reverse grip
10 reps wide grip, 12 reps reverse grip
Cable seated rows drop set:
3 x 8, 10, 12, 15
DB bicep curl
4 x 20 alternating reps
SUPERSET (3 sets total) - a. preacher curl | b. preacher hammer curl
10 reps preacher curl, 10 reps hammer curl
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[@fitnytech]

Don’t feel discouraged about slow progress in the gym. Don’t let your doubts become reality, shed negative thoughts, and put in the work! Every day counts as progress.

[@WellnessGlowGuide]

Amen 🙌

[@daniellevillegas5771]

❤❤❤

[@nekesa6429]

needed this ❤

[@lovelym26]

@@nekesa6429 Yess 🙌🏾

[@JasmineJordan-s8c]

Thank you for this. I really needed to hear it🩷

[@marlen2749]

are you guys seeing this ??? mama is strongggg 🥰 best instruction i’ve seen. thanks for working out with us!

[@AnalisCruz]

AAAAAH THANK YOU MAMA🥺❤️🫶🏼

[@carterkedrowicz4666]

@@AnalisCruzplz comfort me 😊

[@XxgushergirlxX]

Routine 2:42 Assisted Pull Ups 4:39 Barbell Rows 9:32 Chest Supported Rows 11:36 Lat/Bi Pull Downs 14:30 Cable Seated Rows 16:12 Bicep Curls 17:10 Preacher/Hammer Curl

[@aditidwivedi6719]

Hey is it necessary to do all the row exercises for back? And about the grip in lat pulldown, is it necessary to do lat pulldowns with both the grips respectively?

[@micah.101]

@@aditidwivedi6719the first pulldown focuses on the upper back the second has more of a bicep focus

[@micah.101]

@@aditidwivedi6719and do as many as necessary

[@chyddiiii]

God bless you

[@minas.831]

Warmup Warmup reps 1x 15 barbell barbell rack rows 4x 8-15 reps Chest supported rows 4 x 15 reps Lat pull-down wide grip 3 x 10 Lat pull-down reverse grip 3 x 12 Machine rows 4 x 8, 10, 12, 15 bicep curls 3 x 10 Preacher curl 3 x 10 Hammer curl 3 x 10

[@kims6959]

You’re apart of my determination and my I inspiration. I literally just did my first pull up a few days ago and I was able to rep out my chin ups properly. Im 17 years old right now, started lifting weights seriously for almost two years, and learning from you💜 Please post on KZbin more, I love your mentorship🫶

[@heaviheavu0419]

@textme7522side eye 🧐

[@jadab2418]

Girl same

[@FayeAdams-m9s]

Well done on ur pull up how many can u do now?

[@elephantintheroom030]

your videos make me want to go to the gym again after the gym

[@DavidVenti]

I just found her channel, she's great!

[@sapiru6067]

1:22 warm up 2:42 Pull ups 3 sets x as many as possible 5:09 Barbell rows warm up set 15 reps 3 sets x 15 + set 4 till failure 9:52 chest supported rows 4 sets x 15 11:36 Superset : Lat pull down (wide grip) 3 sets x 10 + Reverse grip 3 sets x 12 14:30 Cable seated rows 16:15 Bicep curls 3 sets x 10 17:13 Superset : Preacher curl 3 sets x 10 + Hammer curl 3 sets x 10

[@pukikkakik]

I did this workout and IT FELT SO SATISFYING Seriously, it was so so comfortable, I worked until failure and felt great after, thank you!!

[@kennasaufley6542]

YESSS more vids plz!!! Having you walk through form during the sets is so helpful! I can attest that watching ur content has helped with my confidence in lifting at the gym. And in a way the confidence I gain at the gym helps me be confident in other areas of life too. Now that I’m fully into it, it’s life changing! So thanks for doing what you do. Seriously!!!

[@linneaorourke5970]

Hey much love from Michigan !!! It’s currently 7:30 am and I’m watching your videos in the parking lot of the gym! I must say I been following you for some time now and your channel has differently has taken it to another level! Please do more videos in this style !!!!

[@rubihussain881]

Watching this girl makes me so happy,so hyped,so ready for my crazy workout❤ Its 5:45am rn here in India ,I m getting ready for my gym and watching her as today is my back bi day.I have been following this exact same workout routine since three weeks and damn this makes me die but the pumppp is real,love it.❤

[@saminametcalf3050]

This is by far the best gym back and biceps workout on KZbin. I always circle back to this one.

[@abrinnaminor6806]

Ughh I can’t wait until you reach a million + subscribers because a million + people need to see greatness!!!!

[@beverlylancia7364]

YOURE BACK ON YT!!!!!!! literally my motivation, keep going i love you so so much, may Jesus bless you ❤️❤️

[@itszenbaby]

Really like your mic’d up workout walkthroughs. I started leaving my thumb out of the grip to avoid stress on my forearm when targeting back and shoulders. It really helped relieve tightness and soreness in my forearms.

[@genmarsmith3027]

Loved this 🔥🔥🔥 I’m 6’3” & have always been afraid of looking too big, but this is my first week training with my new barbell set & I absolutely LOVE the feeling I have training! Thank you mama 👏🏾🙌🏾

[@neaveem]

Girl I just did this and my back and biceps feel like JELLOOOOO thank you so much for the detail in your instruction! You are so good at what you do! ❤

[@jenychavezx]

My idol 🧡 I understand that I need to be disciplined to see results and shouldn’t rely on motivation but we all need motivation at some point. You’re definitely my go to person when I need it. Thank you for being a huge inspiration ❤️‍🔥

[@pattyandrade7944]

SO HAPPY TO SEE YOU BACK HERE QUEENNN🥹💕💕 love you so much, thank you for being such an inspiration 💕

[@AnalisCruz]

THIS MADE ME SMILE SO HARD. I WAS SO NERVOUS! I love you so much queen, you inspire me and keep me going❤

[@roxannemitchell3598]

Welcome back girl 🥺 I hope you’re going to have a lovely week 🙏🏼❤️

[@imcaramel-365]

The lighting in this gym is on another level.

[@CoachCP-x6h]

Man I love all of the advice provided by individuals such as yourself. God bless yall for sharing this with us. ❤

[@jackieperez-diaz1852]

Girl Tomorrow was not supposed to be back day but now it is I am ready for the pump!!!! I freaking luv you!! Much love!!!

[@bbgalvo]

This routine helped me do my first unassisted pull up 💖

[@Unjelicu]

This edit is everything!!!! We definitely missed u ! much love from cali

[@ShanthalaDevi-v5v]

When I feel demotivated I all ways watch ur motivation videos ur such an inspiration thank u so much ❤️🙌

[@marianapaiva3929]

I would love an app with all your work outs ! You are one of the few instructors who suggests failure last reps! Loving it

[@samanthaestevez5311]

Workout was fire!🔥 and congratulations on your new journey! 🎉

[@yulieee13]

Yass girl back with a video❤ can’t wait to try this workout !!!

[@myrkaortiz1268]

Just did this work out! My biceps for sure went until failure! Loved working out with you 💪🏾🤍 thank you for posting this!

[@5saydeez5]

I did this routine yesterday and boy I’m feelin it today! Thank you for this

[@ginavargas3528]

after watching this, i feel confident to put in the work! THANK YOU ANALIS🌸

[@renni4415]

YESSSS IVE BEEN WAITING FOR THIS ONE!!! Perfect timing tomorrow’s my pull day!!🤩🤩🤩

[@arianakarakostas7772]

This was the most helpful video I've ever watched and is the only video to make me feel confident completing these on my own. Thank you!!!!!!!

[@rebeccasalinas7076]

This is beyond helpful! Thank you love ❤️ for explaining why you stretch, why we should do certain workouts the way you do! You’re the best

[@Annalulabelle]

** Resistance band warm-up ** 1. Pull-ups - 3 x failure 2. Barbell rows (overhand grip) - 1 x 15 (bar weight) - 4 x 8 3. Chest supported rows - 4 x 15 4. Lat pull downs (super set) - 3 x 10 (wide grip) + 12 (reverse) 5. Seated close-grip rows - 4 x 8, 10, 12, 15 (drop sets) 6. Bicep curls - 3 x 10 7. Preacher curls - 3 x 10 8. Hammer curls - 3 x 10

[@ai-vytran6051]

Love the cinematography!! very aesthetically pleasing to watch :)

[@nekoo444]

This is legit. I could tell you train hard af! I really want to work towards pull ups. Thank you for this 🙌❤

[@lindapena7524]

I’m so glad I came across your videos. You really explain how to lift weights the correct way. I have subscribed and will keep watching. Thank u!

[@janelleaquino5294]

Yesssss love your videos!!😭🥰 would love to see a leg workout video for someone with bad knees❤

[@wickedwest2960]

This video is so helpful. You break everything down so well and your energy is really motivating!! Please please do a push day video like this too

[@JBBIV]

Ultimate back and bicep workout: Deadlifts 1x10 warmup, 5x5 working weight T-Bar rows 5x5 Bent over OR pendlay rows 5x5 Lat pull downs 3x10 SUPERSET with cable rows 3x10 Preacher curls with ez curl bar and plates...drop sets, as many reps as possible each time you pull a plate off Pronated (reverse) barbell curls 3x10 Finish up the workout with some forearm work (as you should every workout, so you will never have to rely on lifting straps)

[@laseansimmons9706]

You save me from putting together my workouts thank you. Keep the videos coming, we need more ❤🫶🏿

[@MariaMartinez_07]

Hey babe! You’re back!!! You look amazing! I love back day!! 😊

[@kx.cc.]

you really be in there working girl props to you!

[@aitana_berjon]

you inspire me soooooooooooo much, am honestly thankful that you upload this type of content. i love you

[@92118]

You're so relatable!! Thanks for your videos. I been working out for a long time but even watching some fitness professionals I can't really relate they seem unreachable. I can relate to you in the gym thanks!! You're a beast! 😍

[@tdadrummergirl1450]

Just did this routine and now I can’t stand straight 🥴🥴 Def my new routine for back and biceps. Thank you 🫶🏾✨🤎

[@brittneygonzalez4883]

you inspire meeeee so much, i love u

[@paulinequiamhor6679]

Can you please do a video explaining how you choose how many sets and reps you do for each workout and when to go until failure? Luv u girl, the way you explain everything just clicks!!

[@mascabrona666]

Yoooo honestly i was so inspired throughout your video. I love the way you talk through a rep to show what you should be doing like holding tension. Maneee you blew me away with your lil one on one talk at the end, absolutely had me hooked throughout. I thumbs up and subscribed mamas like half way through and today i was looking to get back (pun intended) into the gym “day 1 back at the gym!” Thank you for making this video 🤘🏽🖤🖤🖤

[@ericacarolene8283]

Muscle Mami’s taking over!! 🙌🙌

[@samanthanicole3575]

Yesss Muscle Mami 😍😍💪 Missed you Queen, happy to see you back 👏

[@leilanisacil4407]

I stumbled across your insta and started following today because I love you videos! I’m definitely inspired by you and motivated! Love your energy girl! Lesss gettt ittt!

[@Emmamelchorxo]

WE LOVE YOU!! THANK YOU FOR BEING SUCH A INSPIRATION TO ME AND OTHERS🫶🏼🤍

[@bsims7725]

Major Inspo… let these people know ladies be working on they fitness!! Will be using some of this for my back day ❤

[@gaildibernardo1636]

My 2nd daughter!! So proud of you. Love you so much ❤️❤️❤️❤️

[@leahmartin3240]

Love the in the gym videos! Would like to see a core/ab day

[@Qacker_michael]

This is the first video I seen of your and it definitely got me more excited to go to the gym today. I'm trying to build muscle and being educated about what to use and how to use it helped so much. Thank you!

[@littlebabyolive]

Wow! I started watching your videos and my god are you motivating me to push hard in the gym right now!! I really like how real your video is, you show yourself pushing until failure. Your videos are really inspirational💪🏻🔥

[@erikacisneros4322]

I love your positive vibe for all u give the woman. I do all ur workout and feels good to do it

[@TinaTrueman]

I like the t bar row as well

[@Des.alexandraa]

Yes! I been loving arms lately!!! Ty for inspo ny bday twin!! 💗💗💗

[@reneer3732]

One of the best workout videos I’ve ever seen!! Obsessed

[@cece4311]

YESSSS!!!!! I LOVE UR WORKOUTS, thank you for always keeping up with the fire content ma 💪🏽🥰🙏🏽

[@AnalisCruz]

Thank you cece❤️ my pleasure to keep up with you!!

[@s.r.s8840]

Thank you for this lovely video. Did this routine this morning. Feeling great! Please guide us with more such videos so that I can let go off my trainer and train confidently through your videos 🥰 sending you love💜

[@edithramos720]

Love this!!! 😍 Thank you queen!! Please keep posting love!! 💖❤🙌🔥

[@MissieLily]

She’s amazing, she makes me motivated to workout!!

[@ZaharaFatima1111]

I really like the way you teach specially for upper body, I always neglect my upper body but watching your video for upper body make me include all you done in this video part of my new program and thank you 🙏 ❤😊

[@lisethreyes3782]

you’re a queen ❤️‍🔥 trying this out tomorrow!! keep killing it mama

[@AnalisCruz]

Thank you queen❤ have a good workout!!

[@jeanettevanderput]

SWOLEEE SZN!!! love this workout & love how you described everything 👏🏼 my inspo love u girl ❤️

[@purpleminion1]

Such a great vid! You explain everything so well, luv your energy!! and the editing 🔥 fr. I’m a huge supporter, I hope you can stay active on here 🫶🏻💪🏼😎

[@AnalisCruz]

Thank you sm queen. I appreciate this, looking forward to staying active on here❤️

[@naomipena8281]

Love your content girl! My motivation!🩷

[@firefly1277]

So happy I found your video! I’ve been wanting a workout like this for my upper body, whenever I do mine I never feel the burn. I’m going to try yours it looks like fun and I love a challenge! Well except the pull ups, I can’t even do one 😅

[@riddhimasingh2405]

FINALLY i found someone i can actually look up to, thank you for existing Analis

[@zayaanfortune2722]

thank you so much for this!!!! please post shoulder, triceps chest workout please

[@ShesAkira]

Thank you for the bicep curl form! I’ve been doing them incorrect this whole time. I’ve always let them hang and never slightly bent my arm. Thanks!!

[@josieandchloe]

miss girl is so damn strong!!!! so glad your back on youtube, missed youuuu xxxx

[@DaelAlejandro]

Yoooo, literally this is the first video I’ve seen from yours and you got me going!! 🔥

[@Kberry212]

LOVED this one - I’ll definitely be doing this workout on my next upper body day 💪🏽 would love to see a video of your current workout split! 🙏🏽

[@adrianavargas9223]

Your workout videos are fire. Thank you.

[@marksilva2929]

Sending this to my daughter. She's just getting started.

[@dearpau]

This looks amazing!!! Im def trying it

[@mercedezp9591]

Perfect timing!! It’s back & bis day for me 🤩🤩

[@AnalisCruz]

YES LFG. enjoy your workout my love🥰

[@martha_ortiz]

Great video! I need like a pull day around RDLs 😩 (I hate them) and another around good mornings. I've never done both on the same day because they are my weakest excersizes- experiences

[@kaaylod5551]

The quality 🙌🏽💖

[@RobertBrown-wo1vx]

Major encouragement thanks to both you and your other half on you guys workouts. Keep it up .👍💪

[@ngasamuela8599]

Not me screaming at my phone saying “LETS GO LETS GO” while she working out 🤣🙌🙌🙌🙌

[@ericacarolene8283]

Yesss queen! I needed this video! Time to get to it 💪

[@Melissalyfe]

So glad your back on KZbin! You are such an inspiration of mine💪⚡️ I have so much love for you,keep going and hopefully I get to meet you one day!🔥 Miss the last meet and greet🥲

[@kcc879]

When you have the drop down sets for seated rows, you mean to drop them down four times and do that for three rounds? I tried this at the gym and it was amazing! Hard work but kept my own pace and really felt the pump! Thank you for sharing.

[@maatfer]

Girl you’re good! 🥵 every time you say you’re dying, you turn around talking about the next workout you’re going to do 😂 I’m like whaaat! 😅 love it 🫶🏽

[@Atomika76]

I’m in love with your workouts! Will give this one a go today! You did inspired me to like more the upper body days ❤️

[@JC84-r8x]

First time here and already love it!

[@Younggmackk]

Thank you so much. You inspire me! I’ve been trying to work out my back more I just struggle with having a plexus palsy in my right arm so it’s hard!! But I’m for sure going to try these

[@captainofmysoul6525]

I'm going to try this workout tomorrow. Thank you for the tips

[@susym9729]

Just came across your video, by far one of the best !!!! You look great and thxs for videos❤️💯

[@leorlaniado]

Any tips if bent over rows make your neck kinda sore? I often find that I feel it more in my neck than back.

[@kimberlymuro742]

I LOVE ANALIS !!!!!!! I NEED MY BODY THIS WAY 😭😭😭😭😭😭😭😭 ill get there one day!! 👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽💖

[@donnarivers8045]

My first time seeing your videos & I love your style! ♥️💪🏼💪🏼💪🏼💪🏼 You’re a badass.