I put in a very high volume Back & Biceps workout on Sunday. Totally 17 sets for Back and 6 sets of Biceps. If Im going to do this Im going to make sure I do this right. I started off with heavy Weighted Pull-ups but Im being conservative on this. I moved on to very high rep Lat Pulldowns where I incorporated an informal rest-pause technique to build on volume. After that came Dumbbell Rows and I went from high reps to real heavy sets with 140 lbs for 5 reps and then concluded this with a 30 rep rest-pause set with 60 lbs. The last back exercise was Cable Rows for high reps again and then Hammer Curls and Preacher Curls got me to Biceps. Video: youtu.be/SA9Kpm-8TH0 Weighted Pull-ups: +70 x 2 +70 x 1 +45 x 3 +45 x 2 BW x 12 Lat Pulldowns: 100 x 12 + 5 = 17 100 x 20 112.5 x 10 + 3 = 13 112.5 x 12 + 5 = 17 Dumbbell Rows: 50 x 20 140 x 5 140 x 5 60 x 20 + 10 = 30 Cable Rows: 80 x 12 + 4 = 16 80 x 17 90 x 13 + 4 = 17 70 x 25 Hammer Curls: 25 x 12 x 3 Preacher Curls: 20 x 7 x 3
Posted on: Tue, 09 Sep 2014 14:25:25 +0000
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