Hey everyone! Good after noon, I hope all are having a great day and really tearing up this New Year! If you got the chance to try the “Morning Madness,” let me know how it went. For my weight training today, I hit back and biceps. Love this day. Let’s get into the workout….BOOM!
I started the workout with somewhat of a dynamic warmup following a 5 minute jog.
I first banged out 5 set of 10 reps Kipping Pull ups with only 20 seconds in between.
After that, with my heart rate now up and my muscle warm, I moved into Weighted PullUps
8 Reps with 20 LB x 2 Sets. 6 Reps with 45 LB x1. 10 reps with 10 LB x 2. 10 reps with Bodyweight.
Following that I Supersetted Barbell Rows with Curl Bar Curls
BB Row: 135 (10 reps), 165 (10 reps), 185 (10 Reps) 225 (6 Reps)
Curls: 25’s on both sides x4 (12 reps)
After that I moved into One arm rows supersetted Straight Bar Cable Curls
For the Rows I used a method I read in an article by MusclePharmPres Cory Gregory called Rest Number Method. In this method you pause at the peak of the contraction for however many seconds of the rep you are on. So for example on my 5th rep, I would pause at peak of 5 seconds, on the 6th rep, 6 seconds and so one. This method makes light weight feel sooo much heavier 😮 and draws sooo much blood into the muscle 🙂
One Arm Row 55 LB x10 for 4 sets
Straight Bar Cable Curl 90 LBx12 for 4 sets
After those movements I did some little pull up circuit but above is the “meat and potatoes” of the workout. If you happen to be doing Back and Biceps today or in the near future, give this workout a shot. It got me PUMP! 🙂 If you do try it, let me know what you think! Any questions, HIT ME UP!