First Workout of 2014 – Back and Biceps
It’s my first workout of the year and today was back and biceps. For many of the us the past couple of weeks have been a hit or miss with training. My workouts were consistent but my mindset hasn’t been as hardcore during the holiday season. That’s all changing now.
I hit back and biceps this morning and started out with high reps. My focus for this workout wasn’t about the amount of weight I was pulling; it was more focused on feeling the muscle. Most every set for both back and biceps consisted of strict, concentrated reps.
Back and Biceps – First 2014 Workout
Hammer Strength High Pull: 4 sets x 20 reps
Lat Pulldowns: 4 sets x 20 reps
Barbell Rows: 4 sets x 20 reps
Chest-Press Rows: 4 sets x 10 reps
One-Arm Seated Cable Rows: 3 sets x 10 reps
Alternate Dumbbell Curls: 3 sets x 10 reps
Preacher Curls: 3 sets x 10 reps
– superset with –
Dumbbell Hammer Curls: 3 sets x 10 reps
I started out doing 20 rep sets for the first 3 exercises. To me, this is a good way to pump a ton of blood into the muscle immediately. Even though this is a higher rep range they weren’t fast, sloppy reps. Thereafter I went to doing 10 reps. These were very concentrated and I put more focus on the negative portion of each rep. Basically I made moderate weight feel a lot heavier.
My workout for biceps was pretty standard. I hit some alternating dumbbell curls and followed that up with supersetting preacher curls with dumbbell hammer curls. I also worked calves and did a little cardio. That wraps it up for my first workout of the 2014 new year! Stay tuned for more.
Train with Passion,