Back, Biceps and HIIT Skipping/Sprinting

Wide Grip Negative Pull up practice

BB Pendlay Row / band side walk or monster walk
45x15- warm up
55x10
60x 10
65x8
70 x 6
70 x 6

DB One Arm Row
2x20lbsx15@each- practice moves
4x25lbsx10@each/ band standing hip abdct 3x20@each

Question: A guy told me that I shouldn't arch my back when doing One Arm DB Row- esp since I am not wearing any lifting belt - need to keep my back in neutral or kinda more hunch??? Thoughts? I usually keep my back arch just like how I do Deadlift.

Wide Lat Pulldown
45lbsx8
3x45lbsx6/ knee hugs 3x20

Seated Cable Row/ side crunch
27.5lbs x 10 - hard last 2 reps
3x27.5lbs x 8- hard last 2 reps / 3x15@each

Close Grip Pull up practice

DB Biceps Curls
10lbs x 10
3x10lbs x 8- right arm almost fail at last rep

DB Hammer Curl
3x10lbs x8 - arms were fatigue twds last rep- didn't get full ROM

20 min HIIT high knees skips/sprinting (1 min hard/ 30 sec easy -14 rounds)

Chest, Back and Arms

Warm up:
5min light skipping
Rhomboids ex 2lbs x20@each
Hyper Ext 1x20x
BB Pendlay 2x45x12

Standing T Row Bar / butt blaster
2.5lbsx10 / 30lbsx15@each
5lbsx8 / 30lbs x12@each
5lbs x 8 / 30lbs x 12@each

DB prone incline row / dB Chest Fly
15lbsx12 / 10lbs x 12
15lbs x10 / 10lbs x 12
15lbs x 12 / 10lbs x 12

Med band assisted ovhand grip pull up
7 - 6 - 5-5

DB Incline Chest Press / X band lateral Walk
3x20lbsx8 / 3x30 total

BB Close Grip Triceps Bench Press / DB Hammer Curl Superset
3x35lbsx15/3x10lbsx12

10 min skipping on the turf

Shoulders and Arms

DB Prone Rear Delt Raise
5lbsx15
5lbsx15
5lbsx12
5lbs x15

BB Front Shoulder Press
30lbs x 12
40lbsx8 - hard last 2 reps
40lbsx8
40lbsx 10 ( did push press last 2 reps)

DB Lateral Side Delt Raise
3x5lbsx15

BB Close Grip Triceps Bench Press/DB Alt Curl Superset
30lbsx15 / 10lbs x12 @each
40lbsx12 / 10lbs x 12@each
40lbs x 12 / 10 lbs x 12@each

DB Seated Triceps Ext. / DB Hammer Curl Superset
10lbs x 15 / 10lbsx10
10lbs x 15 / 10lbs x10
10lbs x 15 / 10lbs x 10

10-15 mins skipping

Dumbbell Upper Body Workout and LovingFit Sharper Abs in a Month Challenge

5 minute dynamic warm up

LovingFit Sharper Abs Challenge in a Month (modified into 10 min AMPRAP) - Set the timer to 5 sec off/ 1 min for 10 Rounds (ended up 10:50)
10 minute AMPRAP:
1 min plank
1 min leg raises
1 min diagonal knee raises
1 min rest (1 time only)

3 Rounds:
10 dumbbell press up (12lbs)
10 dumbbell front shoulder raise (8lbs)
10 dumbbell skull crushers (8lbs)
10 dumbbell shoulder lateral raise (shoulder fly) (8lbs)
10 dumbbell bent over rows (15 lbs)

Time 17:17