Back and Biceps Workout: Maintaining Fitness as a Busy Working Parent

Finding time for fitness when you're a busy working parent can be challenging. Even after sleepless nights caring for sick children and long work hours, maintaining a consistent workout routine is possible with the right mindset and home gym setup.

This back and biceps workout demonstrates how you can fit in an effective training session despite life's demands. As the workout's creator notes, “When you're motivated, it doesn't matter where you're at. You're going to work out.”

Back Workout Routine

The workout begins with lat-focused exercises to target the largest muscle group in the back:

• Lat Pulldowns: 4 sets of 10-12 reps
• Lat Pullovers: 4 sets of 15 reps

The routine continues with exercises that target the mid and upper back:

• Wide Rows: 4 sets of 10 reps
• Supported Dumbbell Row (incline): 4 sets of 10-12 reps

Rear Delt Focus

This workout incorporates rear delt training during back day, which makes anatomical sense since these muscles are engaged during many back exercises:

• Reverse Flies: 4 sets of 15 reps with light weight (10 lbs)
• Face Pulls: 4 sets

For those with shoulder issues, reverse flies can be a shoulder-friendly option that effectively targets the rear delts without causing discomfort.

Biceps Finisher

The workout concludes with a bicep-focused superset:

• EZ Bar Curls: 4 sets of 12-15 reps (65 lbs total)
• Seated Dumbbell Curls: 4 sets of 10 reps (20 lb dumbbells)

Supersetting these exercises creates an intense pump and allows for a time-efficient workout.

Training Philosophy

The workout demonstrates several key training principles:

1. Frequency: Training each muscle group twice per week for optimal growth
2. Supersets: Pairing exercises for efficiency and increased intensity
3. Progressive Overload: Focusing on personal progression rather than absolute weight
4. Mind-Muscle Connection: Emphasizing proper form and feeling the target muscles work

Benefits of a Home Gym

A home gym offers several advantages that make consistent training possible even with a busy schedule:

• No commute time to a commercial gym
• Flexible workout timing around family and work commitments
• Freedom to train without distractions
• Ability to be close to family while still prioritizing fitness

As the workout creator mentions, fitness becomes a lifestyle when you're truly motivated. The home gym simply becomes the tool that makes it more accessible.

Whether you're a busy parent, working professional, or anyone with a packed schedule, this back and biceps workout demonstrates that with the right setup and mindset, you can maintain your fitness journey regardless of life's challenges.