It seems that a lot of you are enjoying reading about my workouts so I will continue to blog about them until you tell me otherwise haha. If there is anything else you would like info on PLEASE tell me!
Anyway, todays workout was Back, Biceps and a little abs at the end. I love working back, its probably my favourite muscle group to work at the moment; always makes me feel really strong. I usually work these muscles 2 times a week, heavy weight, low reps both days, however I do combine some lower weight, higher rep exercises into my workout.
Anyway, todays workout was Back, Biceps and a little abs at the end. I love working back, its probably my favourite muscle group to work at the moment; always makes me feel really strong. I usually work these muscles 2 times a week, heavy weight, low reps both days, however I do combine some lower weight, higher rep exercises into my workout.
I always work back first as it is the largest muscle and requires the most energy, however if you are wanting to focus more on biceps they should be worked first!
Today, I began working my back with a superset to warm up and engage the back muscles and then went straight into pull ups. I like to do my pull ups near the start of my workout as this is when I have most energy. I aimed for 4/5 sets of pull ups until failure. If you can't do pull ups, try assisted ones or use a resistance band. I would defiantly recommend combining pull ups into your back workout; I have seen HUGE progress since I started doing them about a month ago.
On back day I don't usually do many supersets as I like to lift really heavy and focus on each set, so therefore need the rest time between sets. However, today I tried a new TRISET; it killed me....
Triset: Wide Lat pull down 15 x 3
Close Lat pull down 8 x 3
Under grip close Lat pull down 10 x 3
Give it a try, if your not dead by the end.. well... you need to up the weight haha.
After my back workout was complete, I moved on to work Biceps. It is important to hit the biceps from many directions in order to accelerate progress. I do this through variations of curls; hammers, side, inner, decline, barbell, dumbbell etc.
One thing I have been working on for a few weeks now is my bicep barbell curls. About 3/4 weeks ago I picked up a 20kg/44lbs BB and did as many reps as I could for 4 sets. It has been great to see the progress in my strength since then as today I used a 25kg/55lb BB and did the same thing.
As I said, I finished off my workout with a little ab work. I mentioned in my latest ab blog about what I generally do to work my abs; not a lot. So today was no exception, I did a couple sets of hanging leg raises, some twisted hanging leg raises, and finished off with 2/3 sets of side bends using a kettle bell.
Hope y'all have a great workout and a wonderful Friday! Let me know if there is something you want me to blog about or for a customised workout/meal plan email me at [email protected]
xx