#10255
Nadia SzymanowiczNadia Szymanowicz
Participant

4/15/21: 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: 70lbs x 12 reps (+10lbs)
Working set 2: 70lbs x 8 reps

 

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 (Plus 5lbs) : 12 reps!
Set 2: Maintain weight and take second set to failure – 9 reps poooo

 

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