Pishposh71's Blog


Back and Biceps Workout

Posted in Workout: Back and Biceps by pishposh71 on April 19, 2011

Supersets. Complete each set of exercises and then rest for 2 minutes, Skip for a minute and begin next group of exercises. Repeat until done 🙂

1A.  Cable Rope Bicep Curls 3 sets of 15 at 22.5 lbs

1B.  Assisted Pull-ups 3 sets of 15 T 150 Lbs

2A.  Single ARm Row 3 sets of 15 on each side using 15 lbs

2B.  Preacher dumbbell or EZ bar Bicep Curl 3 sets of 10 (just weight of the bar)

3A.  Reverse Fly on the rear delt machine 3 sets of 15 at 55 lbs

3B.  Dumbbell bicep curl drop set starting at 20lbs. Do as many as you can and then drop to 15 lbs, 12 lbs, 10 lbs and 8 lbs doing as many as you can with each weight. DO NOT REST! 3 sets of this in total.

Cool down and stretch