The Back and biceps drop-set workout

Sets: 1

Reps: 8-10

Rest: 60 secs

Lie facedown on an incline bench with a dumbbell in each hand, letting your arms hang in front of you. Exhale and squeeze your shoulder blades together, like you're pulsing, raising the dummbells just off the ground. Hold this position and inhale as you return to starting position, then repeat.