High Volume Back & Biceps (28 June 2015)

Posted on 02 Jul 2015 17:27

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This is last week's workout of Back & Biceps done for high volume. My back is the only bodypart that has experienced this kind of growth haha! The DB Rows were done after all the band work just to attack the back in a fatigued state. I originally wanted to do 1-2 sets of 12 rep deadlifts at the end too because you have to go a little crazy for that back growth but I will add these in next week.

High to Low Band Rows:
#2 x 20
#2 x 20
#3 x 15
Dropset
#3 x 17
#2 x 20
#1 x 25
Volume = 117

Low to High Band Rows:
#2 x 20
#2 x 20
#3 x 15
Dropset
#3 x 17
#2 x 20
#1 x 25
Volume = 117

Band Shrugs:
#2 x 25
#2 x 25
#3 x 15
Dropset
#3 x 15
#2 x 20
#1 x 30
Volume = 130

Dumbbell Shrugs:
30 kgs 66 lbs x 10 x 4
Volume = 40

Dumbbell Rows:
30 kgs 66 lbs x 15
35 kgs 77 lbs x 10
40 kgs 88 lbs x 10
45 kgs 99 lbs x 5
Volume = 40

Preacher Curls:
5 kgs 11 lbs x 16 + 4 = 20 RP
5 kgs 11 lbs x 16 + 4 = 20 RP
7.5 kgs 16 lbs x 8 + 3 = 11 RP
7.5 kgs 16 lbs x 9 + 2 = 11 RP
10 kgs 22 lbs x 6 + 2 = 8 RP
Volume = 70

Hammer Curls:
10 kgs 22 lbs x 10 + 5 = 15 RP
10 kgs 22 lbs x 10 + 5 = 15 RP
12.5 kgs 26 lbs x 7 + 5 = 12 RP
12.5 kgs 26 lbs x 7 + 3 = 10 RP
15 kgs 33 lbs x 5 + 2 = 7 RP
Volume = 59

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