4/12/21: Back/Biceps
Warm up:
Over and Backs with a resistance band. 2 sets of 20.
Cable pullover
Working up to a strict set to failure at 15 reps, then maintaining weight for 1 additional set.
Working set 1: 60lbs x 17 (+1)
Working set 2: 60lbs x 14 (+1)
70lbs next time?
Plate loaded Lat Pulldown
2 working sets.
Set 1 aiming for strict set to failure at 12 reps. 90lbs
Set 2: Rest Pause – 8, 4, 3 reps
Chest supported row on prime machine- mid back focus
2 working sets.
Set 1 aiming for strict set to failure at 12 reps. 1x 45lb plate loaded mid range and 1x 45lb plate loaded end range: 13 reps!
Set 2: Maintain weight and take second set to failure
Incline T-bar row
Focusing on keeping my upper body in a fixed position and minimizing momentum.
2 working sets.
Set 1 aiming for strict set to failure at 12 reps.
Set 1: 35lbs x 12
Set 2: 35 x 9
Cluster Set:
2 rounds of 12 reps- as difficult as possible.
Movement 1: Single arm machine row- 2 plates + 25lbs on each side
Movement 2: Neutral grip pull-up
Biceps:
Seated DB Curl:
2 working sets: 15lbs x 10 reps
Cable curl with rope attachment
2 working sets: 40lbs x 10 reps
