Sweating for the Wedding: Arm + Back Workout

One of the most motivating events of someone’s life is their wedding day. I can remember the journey to mine more than two years ago. We were heading to Cancun, and I just HAD to have a six pack. With hard work, time spent in the gym and kitchen, and determination, I got the six pack!

But preparing for your wedding is about more than just the six pack or the shoulder definition for that strapless dress. It’s about feeling COMFORTABLE and fit on one of the most important days of your life – and for years to come.

For the month of March, we will post one pre-wedding workout per week for BOTH guys and gals! Plus, at the end of March, we will equip you with a six-week plan to get you where you want to be!

Quick Note to Women

I have to get something off of my chest… when you go to the gym, please lift heavy! What, seriously? Won’t that make me bulky? The answer is NO, it will not. Building good, clean muscle takes time, effort, and the right nutrition. “Bulking up” does not happen by accident. Lifting heavy is the best way to build muscle and lose fat.

What Should I Be Lifting Then?

That said, here’s a tip to know if you are pushing yourself with the right intensity. Dr. John Berardi calls this the “Gun Principle.” If you are doing 12 reps of an exercise, it should be at a weight that makes it hard to finish. It should be so challenging that if someone had a gun to your head and said, “Do 13 instead of 12,” you wouldn’t be able to do it. That may sound extreme, but those last reps are the ones that count. Keep in mind that if we go light on ourselves, we will achieve light results. But, if we dig deep, we will see more gains in our body and our mind than we can ever imagine!

Lets get started!

Week 1: Arms and Back


  • 3x 12 Deadlifts
  • 3x 12 Bent-over Rows (reverse grip)
    Reverse grip means to have your palms up while bringing the bar to your lower chest. This should touch on your biceps and warm them up for when they’re worked later in the workout.
  • 3x 12 Single-Arm Cable Row
  • SUPERSET (The next two exercises are supersets, meaning that as soon as you finish the lat pull down, move directly to the bicep curls without a break.)
  • 3x 16 Cable Tricep pushdowns
  • SUPERSET (The next two exercises are supersets, meaning that as soon as you finish the lat bicep preacher curls, move directly to the dumbbell kickbacks without a break.)

How are you #SweatingForTheWedding?

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Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.