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Garage Gym Back & Biceps Day, 40-Minute Muscle-Building Routine

40-Min Home Gym Back & Biceps Workout in my Garage Gym

Join me for a back and biceps workout in my garage gym – perfect if you’re chasing real transformations with limited time and minimal equipment.

In this session, we’re focusing on:
🔘 5 sets of lats
🔘 4 sets of rear delts & traps
🔘 3 sets of biceps

If you’ve got 40 minutes and a simple home gym setup, this workout is for you.

Today’s Workout
1️⃣ Chin-Ups
2️⃣ Keenan Flap (Frontal Plane Variation)
3️⃣ Chest-Supported Wide-Grip Row
4️⃣ Cable Reverse Fly
5️⃣ Seated Alternating Bicep Curl

Equipment Needed
🔘 Bench
🔘 Dumbbells
🔘 Cable apparatus

Nice to Have:
🔘 Weighted vest
🔘 Adjustable dumbbells (I love my REP Pepins)

Whether you’re training in a garage gym, spare room, or small apartment setup, this back and biceps day will help you:
➡️ Build a wider back
➡️ Bring up your rear delts and traps
➡️ Add shape to your biceps
➡️ Stay consistent with your home workout routine

If you’re ready to level up your home gym training, follow along and track your progress week to week.

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Tatum Sharp

Director of Social Media

"For there is always light, if only we're brave enough to see it, if only we're brave enough to be it."
- Amanda Gorman

Tatum is the mastermind behind Jacob Zemer’s social media. Every post you come across has its journey through her creative touch. From crafting compelling content and refining videos and reels to composing captivating captions, overseeing videographers, and meticulously planning release schedules – she’s constantly immersed in curating the Jacob Zemer content that captivates our audience!

Away from the digital buzz of social media, Tatum enjoys taking the stage, wielding her bass in her hardcore band, Volition, and indulges her passion for all things horror by frequently cozying up with scary movies.

Specialities:

  • BS Exercise Science minor in Communications
  • EXOS Performance Specialist
  • ACE Group Fitness
  • Creative writing
  • Visual communication

Elise Ladaw

Director of Coaching

“Science is Stronger”

Elise’s primary role as Director of Coaching is to ensure that the coaching business runs smoothly and is driven by science based principles concerning nutrition and exercise science. Her goal is to continually work to enhance the overall client experience, educate the clientele, monitor key performance indicators related to the coaching services, and foster a company culture of continuous learning among coaching staff.

When Elise is not helping the company with all things coaching she is either in the gym lifting weights or taking long walks through the grocery store finding new tasty and macro friendly nutrition products.


Specialities:

  • BAS Food Science 
  • NQ NPC Figure Competitor 
  • ACE CPT 
  • J3 University

Michelle Freedman

Chief of Operations

“Practice not perfection”

Michelle holds a crucial position in supervising the daily operations, aiming for operational efficiency, fostering growth, and contributing to the achievement of the organization’s strategic objectives. Beyond providing structure, Michelle is actively involved in coaching and managing social media activities.

Away from refining policies and operations at Jake Zemer, LLC, you’ll discover Michelle outdoors, often barefoot with her kettlebells, engaging in adventures alongside her husband, two children, and two bulldogs.

Specialities:

  • BFA Graphic Design 
  • 10 years Corporate Fitness Management 
  • ACE CPT & GFI 
  • ACE Nutrition Specialist 
  • Kettlebell Master Instructor 
  • FMS I & II
  • USA Weightlifting 
  • Pre/Post Natal Certified  
  • TRX 
  • Schwinn & Maddog Cycling