{"version":"1.0","encoding":"UTF-8","feed":{"xmlns":"http://www.w3.org/2005/Atom","xmlns$openSearch":"http://a9.com/-/spec/opensearchrss/1.0/","xmlns$blogger":"http://schemas.google.com/blogger/2008","xmlns$georss":"http://www.georss.org/georss","xmlns$gd":"http://schemas.google.com/g/2005","xmlns$thr":"http://purl.org/syndication/thread/1.0","id":{"$t":"tag:blogger.com,1999:blog-6028926041315013636"},"updated":{"$t":"2026-08-21T16:42:32.661-07:00"},"category":[{"term":"Workouts \u0026 Movement"},{"term":"Meditation \u0026 Breathing"},{"term":"Healthy Eating"},{"term":"Stress Management"}],"title":{"type":"text","$t":"The Mind and Body: Fitness, Healthy Eating \u0026amp; Mental Wellness"},"subtitle":{"type":"html","$t":""},"link":[{"rel":"http://schemas.google.com/g/2005#feed","type":"application/atom+xml","href":"https:\/\/www.themindandbody.in\/feeds\/posts\/summary"},{"rel":"self","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/summary\/-\/Workouts+%26+Movement?alt=json\u0026max-results=4"},{"rel":"alternate","type":"text/html","href":"https:\/\/www.themindandbody.in\/search\/label\/Workouts%20%26%20Movement"},{"rel":"hub","href":"http://pubsubhubbub.appspot.com/"},{"rel":"next","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/summary\/-\/Workouts+%26+Movement\/-\/Workouts+%26+Movement?alt=json\u0026start-index=5\u0026max-results=4"}],"author":[{"name":{"$t":"The Mind and Body"},"uri":{"$t":"http:\/\/www.blogger.com\/profile\/17315943267895889323"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"16","height":"16","src":"https:\/\/img1.blogblog.com\/img\/b16-rounded.gif"}}],"generator":{"version":"7.00","uri":"http://www.blogger.com","$t":"Blogger"},"openSearch$totalResults":{"$t":"11"},"openSearch$startIndex":{"$t":"1"},"openSearch$itemsPerPage":{"$t":"4"},"entry":[{"id":{"$t":"tag:blogger.com,1999:blog-6028926041315013636.post-4191268672626815020"},"published":{"$t":"2026-06-23T21:24:01.747-07:00"},"updated":{"$t":"2026-08-01T02:23:30.852-07:00"},"category":[{"scheme":"http://www.blogger.com/atom/ns#","term":"Workouts \u0026 Movement"}],"title":{"type":"text","$t":"Legs and Shoulders Workout: Full Gym Session Guide"},"summary":{"type":"text","$t":"Legs and shoulders is my actual Saturday session, and I've also written up the home version of this exact day for when I don't have gym access. This is the gym version — heavier, more equipment-dependent, and the one I default to whenever I can. Both work. This one just lets you load more weight and hit failure more precisely with machines and cables.The pairing came from the same place it always"},"link":[{"rel":"replies","type":"application/atom+xml","href":"https:\/\/www.themindandbody.in\/feeds\/4191268672626815020\/comments\/default","title":"Post Comments"},{"rel":"replies","type":"text/html","href":"https:\/\/www.themindandbody.in\/2026\/06\/ultimate-legs-and-shoulders-gym-workout.html#comment-form","title":"0 Comments"},{"rel":"edit","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/default\/4191268672626815020"},{"rel":"self","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/default\/4191268672626815020"},{"rel":"alternate","type":"text/html","href":"https:\/\/www.themindandbody.in\/2026\/06\/ultimate-legs-and-shoulders-gym-workout.html","title":"Legs and Shoulders Workout: Full Gym Session Guide"}],"author":[{"name":{"$t":"The Mind and Body"},"uri":{"$t":"http:\/\/www.blogger.com\/profile\/17315943267895889323"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"16","height":"16","src":"https:\/\/img1.blogblog.com\/img\/b16-rounded.gif"}}],"media$thumbnail":{"xmlns$media":"http://search.yahoo.com/mrss/","url":"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEj65s5Js8bq7HkhxJC3v7jcc1hbmHJHvUZvUUslqjUihY73MZEapBStYz5tApoCUiQbx-8diQaZiSpX4hbksT0ktgCvOMXvX3wz6-ZU_caUBzAZ0kpM7aHo7MNI7EQgGKQWS5-hWglosVDDOB_GCEC35MydOzs_NFiQou8NF-nZZbvRlLZfmdaeW7IH-h8\/s72-c-rw\/legs-and-shoulders-workout-gym.webp","height":"72","width":"72"},"thr$total":{"$t":"0"}},{"id":{"$t":"tag:blogger.com,1999:blog-6028926041315013636.post-4169399975005202390"},"published":{"$t":"2026-06-19T23:16:53.006-07:00"},"updated":{"$t":"2026-07-31T05:54:09.593-07:00"},"category":[{"scheme":"http://www.blogger.com/atom/ns#","term":"Workouts \u0026 Movement"}],"title":{"type":"text","$t":"Legs and Shoulders Home Workout: No Equipment Needed"},"summary":{"type":"text","$t":"Legs and shoulders is my actual Saturday session — it's been part of my split since I switched away from the beginner mistake of training each muscle group only once a week. I used to do one muscle group per day (legs Monday, shoulders some other day), and it just didn't work well for a natural lifter. Hitting each group twice a week made a real difference, and legs plus shoulders ended up "},"link":[{"rel":"replies","type":"application/atom+xml","href":"https:\/\/www.themindandbody.in\/feeds\/4169399975005202390\/comments\/default","title":"Post Comments"},{"rel":"replies","type":"text/html","href":"https:\/\/www.themindandbody.in\/2026\/06\/legs-shoulders-home-workout-mass.html#comment-form","title":"0 Comments"},{"rel":"edit","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/default\/4169399975005202390"},{"rel":"self","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/default\/4169399975005202390"},{"rel":"alternate","type":"text/html","href":"https:\/\/www.themindandbody.in\/2026\/06\/legs-shoulders-home-workout-mass.html","title":"Legs and Shoulders Home Workout: No Equipment Needed"}],"author":[{"name":{"$t":"The Mind and Body"},"uri":{"$t":"http:\/\/www.blogger.com\/profile\/17315943267895889323"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"16","height":"16","src":"https:\/\/img1.blogblog.com\/img\/b16-rounded.gif"}}],"media$thumbnail":{"xmlns$media":"http://search.yahoo.com/mrss/","url":"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEhqYFoUT7izQmOWksjdbRid38jVmlMWMix0zhX2ZxMKX1JameeZfLx3MxabmmuXhHLKQIJCpbUbBJf0XquUTRHj0y51uF-uBO3Rfe0TEXARdiPVSA3dmjJ0xJLRv79AvL7H59306ZRAEHcw6MSCKvbofcKpKjyQLFzKfABUKV0-MZqOaKiTlxC7NrKbK-c\/s72-c-rw\/legs-and-shoulders-home-workout.webp","height":"72","width":"72"},"thr$total":{"$t":"0"}},{"id":{"$t":"tag:blogger.com,1999:blog-6028926041315013636.post-1491941948618126969"},"published":{"$t":"2026-06-09T20:49:11.072-07:00"},"updated":{"$t":"2026-08-09T21:44:23.029-07:00"},"category":[{"scheme":"http://www.blogger.com/atom/ns#","term":"Workouts \u0026 Movement"}],"title":{"type":"text","$t":"Back and Biceps Workout for the Gym: Full Pull Day"},"summary":{"type":"text","$t":"Back and biceps is Tuesday and Friday on my split, and it's the one day where I genuinely look forward to the accidental extra volume. Nearly every back exercise recruits the biceps as a secondary mover, so by the time I get to actual curls, my arms have usually already put in real work without me asking them to directly. I used to think this meant I could skip biceps day entirely, treating rows "},"link":[{"rel":"replies","type":"application/atom+xml","href":"https:\/\/www.themindandbody.in\/feeds\/1491941948618126969\/comments\/default","title":"Post Comments"},{"rel":"replies","type":"text/html","href":"https:\/\/www.themindandbody.in\/2026\/06\/back-and-bicep-workout-gym.html#comment-form","title":"0 Comments"},{"rel":"edit","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/default\/1491941948618126969"},{"rel":"self","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/default\/1491941948618126969"},{"rel":"alternate","type":"text/html","href":"https:\/\/www.themindandbody.in\/2026\/06\/back-and-bicep-workout-gym.html","title":"Back and Biceps Workout for the Gym: Full Pull Day"}],"author":[{"name":{"$t":"The Mind and Body"},"uri":{"$t":"http:\/\/www.blogger.com\/profile\/17315943267895889323"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"16","height":"16","src":"https:\/\/img1.blogblog.com\/img\/b16-rounded.gif"}}],"media$thumbnail":{"xmlns$media":"http://search.yahoo.com/mrss/","url":"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgUtcrq78RmWI45bbX-4Xhup5ENiaThnBHnVE56lqSF29qo0Zh3Xd_nb-WboP4EYChRj-6SDk2BMxIzq55AxAwNIlW-6r9AnV5UpZaglkZ0Ko67WF87SUWRV3Jz6fwgN70HG2RK9xpjeQ4F0c_vSwIzLCDAyN0YO3EdeS5ymvuY-RVx0IG9OK_1hdQH18c\/s72-c-rw\/back-and-bicep-workout-gym.webp","height":"72","width":"72"},"thr$total":{"$t":"0"}},{"id":{"$t":"tag:blogger.com,1999:blog-6028926041315013636.post-528550320828760714"},"published":{"$t":"2026-06-04T23:15:37.785-07:00"},"updated":{"$t":"2026-07-07T22:26:58.006-07:00"},"category":[{"scheme":"http://www.blogger.com/atom/ns#","term":"Workouts \u0026 Movement"}],"title":{"type":"text","$t":"Back and Biceps Home Workout: Build Muscle \u0026 Strength"},"summary":{"type":"text","$t":"Quick AnswerA back and biceps home workout can help build strength, improve posture, and increase muscle mass even without a gym. The most effective home exercises for back include pull ups, dumbbell bent rows, inverted rows at home, dumbbell pullovers, bird dogs exercise, and resistance band lats pull downs. For biceps, home exercises for biceps such as dumbbell bicep curls, dumbbell hammer "},"link":[{"rel":"replies","type":"application/atom+xml","href":"https:\/\/www.themindandbody.in\/feeds\/528550320828760714\/comments\/default","title":"Post Comments"},{"rel":"replies","type":"text/html","href":"https:\/\/www.themindandbody.in\/2026\/06\/back-and-biceps-home-workout.html#comment-form","title":"0 Comments"},{"rel":"edit","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/default\/528550320828760714"},{"rel":"self","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/default\/528550320828760714"},{"rel":"alternate","type":"text/html","href":"https:\/\/www.themindandbody.in\/2026\/06\/back-and-biceps-home-workout.html","title":"Back and Biceps Home Workout: Build Muscle \u0026 Strength"}],"author":[{"name":{"$t":"The Mind and Body"},"uri":{"$t":"http:\/\/www.blogger.com\/profile\/17315943267895889323"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"16","height":"16","src":"https:\/\/img1.blogblog.com\/img\/b16-rounded.gif"}}],"media$thumbnail":{"xmlns$media":"http://search.yahoo.com/mrss/","url":"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEjLYyUKkQySEUhd3T1S2WRD2Eq3ZfcaqxPx8nY0c2qSX9Mm94ZACkRAxuoBepqiCkrLqmaXKJb-3aUsLhqr9o26OCocZmwOKbsOiKXjO6DrtUR3jEelG6XOCLBOmKMNk5hleMTbmOenYiVWxUaa9kNPyVKXSTttvSGlI7R7vOeKDYu6pkBK-msYbZQFTH8\/s72-c-rw\/home-back-and-biceps-workout-pullups.webp","height":"72","width":"72"},"thr$total":{"$t":"0"}}]}}