Christmas Eve Workout Back and Biceps

Jason’s Christmas Eve Workout

Lat Pulldowns Extended | Back Workout | Back Exercises | Jason Stallworth | TheMuscleProgram.comThere are a few days out of the year that are the best days for us regulars to train as the gym is nearly empty. Christmas Eve is one of them. And today happened to be back and biceps for me.

I’ve recently changed up my workout routine so my upper body muscle groups are falling on various days allowing me to hit each body part once every 4 to 6 days. I’ve always responded to a bit higher frequency than taking a full 7 days between training the muscle. That being said I rarely do the exact same workout. Some days I’ll train heavy with explosive reps where as some workouts I’ll focus on the muscle contractions and feeling the muscle throughout the entire rep. Other times I may use different techniques such as drop sets, negatives, rest-pause sets, etc. This morning’s back and biceps workout consisted of some basic exercises with a focus on feeling the muscle each as as opposed to explosive reps.

12/24 Back and Biceps Workout

Chest Supported Rows: 4 sets x 8-12 reps

Lat Pulldowns: 4 sets x 10-12 reps

Hammer Strength Low Rows (one-arm): 4 sets x 12 reps

Cable Pullovers: 4 sets x 12-15 reps

Preacher Curls: 3 sets x 12 reps

Incline Dumbbell Curls: 3 sets x 12 reps

Whenever my lower back feels strained I’ll do the chest supported row machine instead of barbell rows (barbell rows are one of my favorite back exercises). Chest supported rows take your lower back completely out of the equation and allow you to focus more on strict form. I took my time lowering the weight for negative reps. I’ll hit the Hammer Strength Row machine about once a month. I like doing these with one-arm rather than 2. I get better muscle contractions that way.

Usually my biceps have a decent pump after training back and lately I’ve been training biceps on back day. I’ve been sticking with very basic exercises for biceps but using strict form and slowing down the reps. I had not done incline dumbbell curls in a while and these really give me a good pump.

That wraps it up for my Christmas Eve workout. Tomorrow is leg day and I haven’t decided if I’m going to hit them since it’s Christmas Day. If I do decide to workout on Christmas, I know the gym will be empty!

Merry Christmas!


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