Monday Morning Back & Biceps Workout

Jason’s Monday Morning Back and Biceps Workout

It’s always refreshing to start out the week with a hardcore workout early Monday morning, and for me Mondays are back and biceps. I usually just focus my workout blog posts on one body part but I’d like to share both my back and biceps workout from this morning. This was actually one of my shorter workouts yet the intensity was extreme. My workouts lately have morphed a little from the 2 working sets (Dorian Yates style; check my past several workout blog posts) to doing 3 working sets.

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Back and Biceps

Barbell Rows: 3 sets x 8-10 reps

Hammer Strength High Rows: 3 sets x 10-12 reps

Lat Pulldowns: 3 sets x 10-12 reps (drop set on final set)

Cable Pullovers: 3 sets x 12 reps

Alternate Dumbbell Curls: 3 sets x 10-12 reps

Preacher Curls: 3 sets x 10-12 reps

I didn’t do anything special for this workout; however, I made every working set count. I went to complete muscle failure on all 3 working sets. This resulted in me only doing 4 exercises for back and 2 for biceps. I normally like to hit 5 (sometimes 6) exercises for back and about 3 for biceps. But if you’re truly training until complete muscle failure you’re not going to have gas in the tank for a high volume workout. At least not if you’re going the natural route.

It’s important to note that every set was done with strict form. I see a lot of folks using bad form to move heavier weights but you’re not working the muscle to it’s full capacity by training that way. I’m using a ‘drop the ego’ concept and not paying as much attention to the weights I’m lifting. Don’t get me wrong, I’m an advocate of lifting heavy weights to build quality and dense muscle. But heavy is relative. 225 lbs for barbell rows could be heavy for one person to do 6-8 strict reps with while 185 lbs may be heavy for another. It would be best for you to get 6-8 strict reps of 185 lbs than 10-12 sloppy reps with 225. This philosophy is especially important when training back if you really want to see results. So try this back and biceps workout, but drop the ego and use strict form.

Train with Passion,


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