Body by Liz: 36 minutes and some muscle

So I'm in the mood to throw another workout at you.

Wait. TWO workouts.

Yesterday, Wednesday, was cardio.
Today, Thursday, was back and biceps.

Wednesday: The last thing in the world i was in the mood to do was run. but, it was national running day, and i was scheduled to do cardio! who cares my legs were sore from my leg workout the day before?!
I was having major cardio ADD so here's what I did:

1. Stair master. Levels 8-10 for 12 minutes
2. Treadmill. Alternate between walking 4.0 and running 7.0+ til 12 minutes
3. Octane w/arm blaster. pedal forward one min, backward one min. high resistance, 12 minutes.

I was a sweaty mess by the end of that!

Now. Fun part.

TODAY's Workout.
BACK AND BICEPS.
This is the polished and formatted version. Not EXACTLY what I did. close enough
**quick 2-3 minute warmup with 5lb dbells**

Superset 1. Seated bicep curl on incline bench 20lbs / bent over row 25lbs
4 sets, 6-8 reps

Superset 2. Unilateral lat raises 12.5lbs / Bicep curl 50lb barbell
4 sets, 6-8 reps

Set 3. Unilateral Bent over row: 40s/45s/50s
6 sets total. 3-7 rep range *3 reps for 50s*

Set 4. Reverse fly prone on incline bench 10lb dbells
4 sets 10 reps
**work negative rep unilateral bicep curls between sets. 30lb dbells**

Superset 5. Lat pull down/unilateral seated cable row
4 sets. 8-12 rep range

Triset 6. Cable back bicep curl / cable unilateral lat raise / cable unilateral lat pull down
3 sets 8 reps
**FINALE** PULL-UP PRACTICE! Narrow grip and wide grip. Practiced from dead hang, and worked negative reps to get closer to actually doing my pullups!

Now I'll take the liberty to upload a random pic i snapped today because the lighting in the tanning salon was cool:

Aaaand here's another pic I took today. See how one photo can make me look big and muscular, but another one I look like workout barbie?
That's the beauty of creating the physique you want! Small frame, big muscles...that's what i'm going for.