30 Minute Biceps and Back Strength Workout At-Home! | STF - Day 37
HTML-код
- Опубликовано: 19 янв 2025
- Get ready to feel that pump with me today, this one got spicy!
For the ultimate STF experience, join the Sydney Squad for nutrition guidance, accountability, and lives with me to help you in your journey! www.royalchang...
Make sure you give the video a thumbs up, comment, and subscribe to the channel!
We will work for 3 rounds of 45 seconds of work for every exercise and the workout will be an upper body workout focused on our PULL muscles (back and biceps) and we will absolutely hit the best ab exercises to finish! The training variables we will implement in our workout today will be focusing on the selection of weight and the tempo of your reps. You will use weights that are 75-85% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body for 2 seconds to lengthen the muscle we are working and take 2 seconds to complete the contraction. Think of sitting into a squat for two seconds and pushing back up for 2 seconds without a pause at the bottom. You will aim for 6-12 reps for each work period and aim for muscle failure at the end of each exercise!
Exercises:
Left Arm Row
Right Arm Row
Back Fly
Wide and Underhand Rows
Alternating Hammer Curls
Alternating Supinated Curls
Curl Pulses
Reverse Crunch and Sit up
Stay up to date with our program at the Summertime Fine 2024 Playlist of workouts: • Summertime Fine 2024
SHOP AND PROMO CODES:
Royal Change Merchandise: shop.royalchan...
Shop my outfits: liketk.it/4hTwD
Sydney Squad community: www.royalchang...
GHOST supplements discount code “SYDNEY” saves you 20% www.ghostlifes...
Amazon Store: www.amazon.com...
LET'S STAY CONNECTED:
Instagram: / sydneycummings_
TikTok: @sydneycummings_
Fan Page: / sydneycummingsfitness
Twitter: / sydneycummings_
Website: www.royalchang...
![QUICK 30 Minute Upper Body *GIANT SET* Workout [ SHOULDERS, BICEPS, & TRICEPS ] | STF - Day 17](/img/1.gif)
Let's goooooo squad! I'm so proud of you! Use this comment as your "I'm feeling STRONG" button!
Great job today!
🎉🎉🎉 quick and spicy today your surprise finisher had me yelling WHAT??? 😂😂😂😂
Crushed it!!! Feeling so strong, my upper body is getting JACKED LFG
"I'm feeling STRONG" crushed it too went up in weight 🥵 again💖
I am feeling strong. Proud of myself for being determined and resilient.
Who's here for PPL lite?!? Great job today everyone! Loved that ab portion at the end!
Great job! Loved the abs too!
Crushed it 💪!
Great one!! I am a day or so behind due to work schedule and personal training sessions!!
One of the greatest gifts that Sydney has given me is embracing failure as a way to grow stronger, rather than something to avoid.
Yes!!
Exactly what I needed to hear today!!
Well done on getting it done!
Great job today. You are getting stronger.
Great job girly!
Great job today!
AGREED! Failure just means we've found our current BEST!
WHO HERE AT 5AM WORKING ON THEM BACK AND BICEPS? LETS GET IT. LFG
Same, Queen!!!!!! 💪🏻👑
Let’s gooooo 🎉🎉🎉🎉🎉
Great job
5:30 am - done great work team
Yeesssss 👑💪❤️🔥
Failure is great!! Let’s hear it for all the failures!! We did it!!
Great job today!
Yes we did!!!
So proud of you
Great job 👏
Did it with back pain for the third day , but happy to finish my workout
I am my own catalyst!!! Let’s create the ripples throughout our lives!!! Great job everyone!!!
We got this!! Way to go!!
Excellent work
You and we can do this!
Yes 🙌
You inspire me daily bestie!!!
Great job
I surprised myself today. Pulled 40lbs and did 17.5 lbs for back fly. New personal bests!! I am my own catalyst. 💪
Great job!
Yey!!!!
Wow, great job
Go Kim Go!!
Bravo! I also tried to pull 40 lbs too. Way to go, keep breaking the glass ceiling and discover more of what we can do.
I AM MY OWN CATALYST. GREAT JOB EVERYONE. Have a great day.
Great job crushing this one 👏🏼❤️! I’m very proud of you! Have a lovely day 🌻!
Great job!!! Proud of you!!!
@@julianadolski1742 thank you so much. You also 🥰
@@Theeprincesspeach thank you. You also 😊🥰
@@LifeOrdinary87 you’re welcome! i appreciate it 🥰🫶🏼!
Second time doing this workout this year! And I definitely felt stronger and felt comfortable pushing into failure! Way to go everyone!
Looking forward to do it today
I am my own catalyst 💪🏼! Who else is feeling so strong after this one 🙋🏻♀️?! Let’s keep crushing this last week of Tier #2 👏🏼! Thank you for the challenge, Sydney ❤️!
Keep up the good work!! 💯✨️
@@Landzador thank you! you too!
Great job today!
@@staylor7691 thank you so much!
This workout flew by wow! Loved the ab finisher 🔥🔥🔥🔥 have a great day everyone!! I am my own catalyst!
It really did. Good job! 🎉
Kudos for finishing the workout. It did flow by fast. So many muscles working in the finisher. Excellent one.
Great job today! It did fly by
I am my own catalyst!
Also, does anyone else want the shoes Sydney wore today?
great job girl💪💥
YES💜 purple is my favorite!!!
@@tiffanyleo869, mine too! 💜
Something about Sydney giving us the actual rep range we should be reaching such as (6-10) in the beginning, helps you put into perspective just how you can increase your weight and see your strength potential!!
yes!!! I loved that too! Great job girl💪💥
LOVE THIS!!!!
Ppl week 2! Summertime fine Syd is strong and tough! Love the reminder of that mindset!
13 min into awakening, no caffeine, let's go 🙏
Good job!!! You did it!!
Yess I am my own catalyst and it looks like you are too!@@MariePomainville
Thank you God for another day of life and the opportunity to do what makes me happy🙏🏽 I’m my own catalyst💪🏽Good job everyone like always 👏🏽
Proud of you! Way to crush it today!!
@@irmarodriguez8308 amen to that
I started doing these workouts in the gym this week so I can challenge myself with heavy weights and I still love it the same as I do at home . Up super early to get it done and I’m so glad that I did!! I am my own catalyst.Happy Tuesday everybody, great job this a.m 😊
Great job girl!!!
Let's crush it everyone. Biceps and back. 😊. Upper body and always been a challenge and livting heavy too. Like when Sydney is picking 40 , ok am in my 15s rnges. But doing my best
Awesome Work
Good job!!!!! Keep working hard!!!!
Tuesday done! ✅
Crushed it!🏋️♀️💪❤
I'm feeling strong 💪❤🥰 I crushed it 🎉 What an amazing workout 🙏
HAPPY Tuesday Sydney D, and everyone!!
I’M MY OWN CATALYST!! GETTING TO FAILURE, DOING THE BEST I CAN FOR MY HEALTH! EATING HEALTHY FOODS, DRINKING WATER and GETTING ENOUGH SLEEP!! 💪👍👍GREAT JOB EVERYONE!!!
LOVE ❤️ SEE YOU TOMORROW
Way to prioritize you today!
I am my own biggest catalyst for myself!! ❤
Happy Tuesday!
Yassssss
I am my own CATALYST!!!! You are your own CATALYST !!! You, me , we are STRONG💪🏼💪🏼💪🏼💪🏼 We breath, never quit 👏🏼👏🏼👏🏼👏🏼♥️♥️♥️♥️
Amazing work!
I crushed it ❤SUMMERTIME FINE PROGRAM 5.0 DAY 37🎉
I'M MY OWN CATALYST! GREAT JOB EVERYONE 👏 ❤
Great job
Great work!
@@colleengrace4747 thanks 💪 great job 👏 to you 👏
I am my own catalyst. I def love the power of making healthy choices for me
Great job today!! 🎉🎉
Great work! Got me out of a grouchy mood.
Love the last ab workout
stimulated those feel good endorphins!! great job💪💥
I am my own catalyst. Let’s go everyone. We can do it 💪🏾
Great job today!!!!
I am my own catalyst I set the momentum for myself to make good decisions and continue to shine through. Let’s hear it for the workout today felt the burn 🔥
Yes! Great job! 😊
I am my own catalyst gym 💪🏼
I am my own catalyst!! Nobody can do this for me. I figured out a way to make a bench to lean back on for the bicep curls. It isn't pretty, but it worked. 🎉❤🎉❤
I am my own catalyst!! Great workout this morning.
Good job!!! 💯✨️
Struggling to connect on some of those back exercises, but still feeling good after that push! Happy Tuesday everyone!
Way to crush it today!! 🎉🎉
2nd time in 2024. For most heavier weights. Good job everyone!
I am my own catalyst!!! Let’s make good choices today!
Get it Tracy!!!
Failure is great!!! Spicy today!!
I am my own catalyst! ❤
I AM MY OWN CATALYST 🔥 What a way to rock this Tuesday morning workout!! Thank you, Sydney ❤
Way to show up!!
Favoloso upper body,forte,intenso ma avercela fatta è una soddisfazione,grazie a te Sydney sono migliorata tantissimo,STF è incredibile,fantastico programma,grazie Dustin,il tuo team e you tube!!!Eccellente upper body,buona vita a tutti!!!
Great job!
Big fan of the bit of abs addition at the end!!❤😊
Feeling so good after this one! 💪
Great job!
Round 2 of stf LOVE it! Thanks Sydney!
Love doing these in the morning!! I am my own catalyst!! Have a good day everyone !! Thanks Sydney ! 💪❤️🔥
Great job crushing it!
I crushed it!!
Great job today!! 🎉🎉
💪❤ felt so strong!! Hammer curled 25’s!
Using momentum and my thoughts of being a positive influence on those around me. I am grateful for this time, for this community and most of all for Sydney and Dustin. ❤
Way to crush it and being your own catalyst
Quick and to the point as always. Love it 🎉
Ooo working out after a few days off with Covid-the work feels good
Failure for the win this morning! Just keep pulling on the bicep pulses💪🏼 you are stronger than you think
Amen for failure but only in working out and pushing ourselves to failure! Great job!
Day 37 done !! 🎉🎉🎉
I am feeling strong!! Thank you Sydney as always for an amazing workout!
Hi! Is this also for men? I am man and did this with my mother-in-law but it was brutal! I used 1 lb weights but lasted only 16 minutes in the video when my arms completely gave up and I stopped and my MIL told me to go and rest to recover My MIL did the full video with 15s, 25s, and 30s lbs dumbbells!! Her biceps bulge super thick and are rock hard!! I feel really low and totally defeated :(
As always great workout
We’ve got this. Burn baby burn. 🔥 Those 💪🏽 biceps are shaking!
Great job crushing it!
Today is Nov 12, 2024 and did this workout again! my arms are feeling it after yesterday's push workout and today's pull hope everyone has a great day
Second time through! Loved this workout 🎉
Great job! 💪🏼❤️
I am my own catalyst. We are STRONG!!!
Great job today!!
This was perfect for me this morning! In feeling really sluggish but this required just the right amount of effort. Struggled a bit more than normal with the weights but that's ok. Everyday is different 🎉👌🏻
I am my own powerful self. I am my own catalyst! Proud to fail. 👑💪❤️🔥
Great job today!🎉
Way to push yourself!!!
Thank you!!!!
Wahoooo! Up early to get at it!! Let’s go everyone!!!
Way to go! Proud of you!
I CRUSHED it on 26/08/25 🎉❤.
I’m starting to really love upper body days 💪🏽😍 Great job everyone, we crushed it!
Great job today 💪🏽💚💪🏽🏋🏽♀️🏋🏽♀️
I'm seeing progress and I'm trusting in the strength that comes from failure!! Thank you, Sydney!! Pushing my "I'm feeling STRONG" button!! 💜
Great job!!
4 am here in Houston. Great workout....
Arms/Back on Fire 🔥
Awesome!
Whew I have my heavier weights this time around and I feel the difference lol 😂 crushed it 🎉
Looking forward to doing this one again tomorrow for ppl lite, if I am guessing the calendar correctly 😉 🎉 🙌🏻
Yay arms! Yesterday’s PPL lite workout was killer and this was no exception 😅 Loved that ab move at the end!
Crushed it!
Great job!
Thank you girl❤
Way to go! 🎉
I'm my own catalyst!!! Ripple effect, great job!
Nice job today!
❤Great back and biceps workout - those leaned back biceps curls are crazy hard. Here’s to all the failures!
Great job!
Sweet baby jesus... my arms shaking at a type this! Team we are CRUSHING IT! I am my own catalyst!
Whoa felt so strong 💪 today🔥 I am my own catalyst! Great job everyone!
I am my own catalyst! Great Job everybody!
Yes!!!!! Awesome job today!!! Way to get it done!
Great job!
Glad I made myself do this workout today! DAY 37! Great job late summer workout people!
Good job 😊
Day 37 has been crushed!! Thank you for another awesome workout!! I am my own catalyst!! Great job everyone!!😊
I crushed it! Thanks, Sydney and Dustin, for this super amazing workout! Love and appreciate you both xoxox 💪 🥵 🔥 😘 💕
Way to go!!! Great job being your own catalyst!!!
Loved this workout!! Short and sweet!
Good job everyone! We are strong we can do this. 💪
I am my own catalyst! Thank you Sydney for pushing me hard enough to fail!
Great job💪💥
Grateful for learning what do when close to failure - thank you, Sydney. Great workout and great job crushing it, everyone!
Snuck in there and finished while it was still morning. Well done.
I am my own catylist - did I spell that correctly? I grow stronger when I fail. Titjamboree great effort! Simplebyemmy always good to hear from Emmy! Great effort Emmy.
Great job!
I am my own catalyst! Thankful for the strength I have to show up when it's hard 🎉😊
A day late- but done! On to my next best decision...
Puh 😅 a great workout for back an biceps, thanks a lot 😅Sydney 🥰
Just created one big wrinkle in that workout!!! 🏋️♂️ best work everyone! Thank you S and D!!!
I am my own catalyst!! Thanks Sydney 💪🏽
great job thanks
Im my own catalyst! Great workout, thanks Sydney!
I am my own catalyst and so are you!!! Great job!!! Remember failure is not bad!! It's progress!!!
Great job🎉🎉🎉
Nice work 💪
I am my own catalyst 💯
Appreciate you Sydney!!
This is Day 3 with you 🎉
I felt that one!! Great job, everybody!
You have transformed the way I think of failure and hitting weak/difficult moments. It means I'm getting STRONGER!
Yes!!!🎉
Ouchy! Failure is great 🤣. Thank you Sydney 🌸👍🏽💪🏼💕
Felt that burn today!! Way to go everyone!!
I OWN MY LIFE, And I live it, so happy, healthy, and strong.
Thank you so much Synd
Keep it up, you're doing amazing!
Day37 done🔥🔥
Being comfortable in failure…thank you for this back and bicep burner!
@@jessicabetke5264 great job
Crushed it 💪