Back/Biceps Workout
Terms You’ll Need To Know
Failure: That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
Back,Biceps Workout
Bent Over Barbell Row
2 sets of 10-12 reps, 1 set to failure
2 min rest
Underhand Pulldowns
2 sets of 10-12 reps, 1 set to failure
2 min rest
Barbell Deadlift
2 sets of 10-12 reps, 1 set to failure
2 min rest
Dumbbell Alternate Bicep Curl
2 sets of 10-12 reps, 1 set to failure
2 min rest
Preacher Curl
2 sets of 10-12 reps, 1 set to failure
- Minutes 1-2: Level One (Easy resistance)
- Minutes 3-5: Level Two (Moderate resistance)
- Minutes 6-9: Level Three (Difficult resistance)
- Minutes 10-11: Level Two
- Minutes 12-15: Level Three
- Minutes 16-17: Level Two
- Minutes 18-21: Level Three
- Minutes 22-24: Level Two
- Minutes 25-26: Level One