First Workout of 2014

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.

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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,


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