Body Building

Back and Biceps pump out

27th August 2020

Warm Up

500 meter row

20 reps x 3 sets Rip 60 or TRX rows

15 reps x 3 back extensions

10 reps x 3 sets pull ups (Banded for scaled)

Main Workout

Bent over rows - supinated grip

Round 1 – 14 reps at 60% of 1 rep max

Round 2 – 12 reps at 70% of 1 rep max

Round 3 – 10 reps at 80% of 1 rep max

Round 4 – 6 reps at 80 – 90% of 1 rep max

Bent over rows - pronated grip

Round 1 – 14 reps at 60% of 1 rep max

Round 2 – 12 reps at 70% of 1 rep max

Round 3 – 10 reps at 80% of 1 rep max

Round 4 – 6 reps at 80 – 90% of 1 rep max

1 arm rows

Round 1 – 14 reps at 60% of 1 rep max

Round 2 – 12 reps at 70% of 1 rep max

Round 3 – 10 reps at 80% of 1 rep max

Round 4 – 6 reps at 80 – 90% of 1 rep max

Drop set 10 reps at 70% repeat at 60% and 50% – Aim to complete the 3 sets at 10 reps but if failure is achieved before 10 reps move to the next percentage down.

Bench rows

Round 1 – 14 reps at 60% of 1 rep max

Round 2 – 12 reps at 70% of 1 rep max

Round 3 – 10 reps at 80% of 1 rep max

Round 4 – 6 reps at 80 – 90% of 1 rep max

Round 5 – 10 reps at 80% of 1 rep max

round 6 – 12 reps at 70% of 1 rep max

Seated biceps curls

Round 1 – 14 reps at 60% of 1 rep max

Round 2 – 12 reps at 70% of 1 rep max

Round 3 – 10 reps at 80% of 1 rep max

Round 4 – 6 reps at 80 – 90% of 1 rep max

Round 5 – 10 reps at 80% of 1 rep max

round 6 – 12 reps at 70% of 1 rep max