Jason’s High Volume Back and Biceps Workout
I’m posting this morning’s back and biceps workout, and this is my first workout of the new program I’m starting (I’ll be posting my new training split later this week). I was on a pull-push-legs workout program, which I integrate a couple times a year. But I was getting burnt out and wanted to get back to focusing more on one large muscle and one small muscle group per workout. So I started today with back being the large muscle group and biceps being the smaller body part.
An important note about this particular workout is my rest between sets was minimal. I also didn’t go extremely heavy on the weights this morning and was banging out more reps, going for the pump. My goal right now isn’t so much gaining muscle mass; it’s more building the muscle tissue. The reps and time under tension seem to build the muscle up better than heavy weights with low reps. My range this morning was anywhere between 10 reps and 20 reps. I also want to burn off a little more body fat but that will come with my nutrition and cardio.
High Volume Back and Biceps
Barbell Rows (reverse grip): 6 sets x 10, 10, 10, 20, 20, 20 reps
Hammer Strength High Pull Rows: 4 sets x 12, 12, 12, 20 reps
Hammer Strength Low Rows: 3 sets x 15 reps
Lat Pulldowns: 3 sets x 15 reps
Seated Rows: 4 sets x 10, 10, 10, 20
Cable Pullovers: 3 sets x 15 reps
Preacher Curls: 6 sets x 20, 20, 20, 12, 12, 12
Rope Hammer Curls: 3 sets x 12 reps
Concentrated Dumbbell Curls: 3 sets x 12 reps
Ok, so that’s a lengthy workout! I was actually done with this workout about five minutes sooner than most of my workouts. Again, the rest time was minimal between sets, especially for the higher rep sets. This is the beauty of training for the pump; you don’t need the long rest between sets as you do when you’re moving heavy weights. I’d say I was training with about 70% of my maximum weight for most of m sets, and for the 20 rep sets, about 50%.
I sometimes prefer to incorporate moderate/heavy sets with lighter sets within the same exercise, such as barbell rows. I did three sets of 10 reps with a moderately heavy weight followed by three sets of 20 reps with lighter weight. I did the same thing with preacher curls but in reverse order; this created a tremendous pump, pre-exhausting the biceps. I also hit a couple of 20 rep sets at the end of some other exercises. Moving heavier loads for 10-12 reps overloads and builds the muscle while 15-20 reps pumps more blood into the muscle and also builds muscle with the time under tension concept.
Train with Passion,