Back Attack and Biceps Workout

Blame it on the time spent in the sun this weekend but I felt a bit drained this morning in the gym. It took a little longer for my preworkout to kick in, even with doubling up. None the less, I pulled through (literally pulled because it was back day) and got in a solid workout for back and biceps.

Back Workout

Lat Pulldowns: 5 sets x 12-15 reps
Plate-Loaded Rows: 4 sets x 10 reps
– supserset with –
Reverse Grip Barbell Rows: 4 sets x 10 reps
Chest-Rest Dumbbell Rows: 4 sets x 12 reps
Hammer Strength Rows: rest-pause to 75 total reps

Biceps Workout

One-Arm Preacher Curls: 3 sets x 10 reps
Dumbbell Hammer Curls: 3 sets x 12 reps
EZ Bar Curls: 3 sets x 15 reps

I’ve found throughout my years of lifting it’s not wise to try to go heavy when you’re not feeling 100%. This usually results in injury. I didn’t go light by any means but I wasn’t wasn’t going super heavy on anything and I avoided exercises that I tend to relax my form on.

I kept the reps pretty high for back and also included some supersets. Doing supersets in the beginning of the workout wears the muscle down so that you’re forced to go lighter on the remaining exercises. With that, I made sure I used strict form and controlled reps. I contracted my muscles at the peak of every rep.

I used the same philosophy for my biceps workout. I kept the reps strict and flexed my biceps at the peak of the movement. I hit some calves and cardio after that. I expect to be sore tomorrow!

Train with Passion,



Check out my Instant Knockout review below. This has been my top fat burning supplement since I tried it, which was the beginning of this year. This is far more than just an energy booster or standard fat burner. Read more here:


Instant Knockout Review session is Stephen Fry proof thanks to caching by WP Super Cache