Focused Back and Bis

I’m calling this morning’s back and biceps workout a focused one. As you know, lately I’ve been training heavier. But I’ve also been incorporation high rep sets as well various techniques that bump up the overall reps. My goal is to workout to build the muscle as well as shape it.

In going heavy, as well as doing high reps, it’s easy to slip away from contracting the muscle. I sometimes find myself focusing more on the explosiveness I need for pushing heavy weights. Just as well, I may find myself concentrating on hitting a certain amount of reps when doing high rep sets. Today, I made a point to focus on the muscle being worked.

Back Workout

Lat Pulldowns: 5 x 15, 12, 10, 8, 20
Dumbbell Rows: 4 x 7, 7, 7, 20
Plate-Loaded Rows: 4 x 12, 12, 12, 20
Hammer Strength High Rows: 4 x 8, 8, 8, 20
Cable Pullovers: 3 x 15

Biceps Workout

Alterante Dumbbell Curls: 3 x 10-12
Preacher Curls: 3 x 10, 10, 20 (drop set for final)
Concentrated Hammer Curls: 3 x 12

Ab Workout

Plate-Loaded Ab Crunch: 3 x 25
Knee Raises (dip machine): 3 x 12



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My primary focus was of course the negative portion of each rep. This is especially important when going heavy. Just getting the weight from point A to B is great for powerlifting but not so much for bodybuilding, or if you want to shape the muscle (which is the same thing; I generally don’t refer to myself as a bodybuilder since I do not compete). And just going through rep after rep for the sake of attaining a number is nowhere near as effective as making the muscle work.

I also included my ab workout, as I’m sure you noticed. I aspire to hit abs more but it seems I’ve been hitting them about once a week. I did my usual cardio for a full 30 minutes. Tomorrow is chest and triceps, and I’ll throw in some calves.

Train with Passion,

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