Back & Biceps (7 July 2015)

Posted on 07 Jul 2015 20:55

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Tonight's Back & Biceps workout was really good. I felt great going in and I managed to increase volume across the board.

High to Low Band Rows:
#2 x 20
#2 x 20
#3 x 15
Dropset
#3 x 20
#2 x 20
#1 x 25
Volume = 120

Low to High Band Rows:
#2 x 20
#2 x 20
#3 x 15
Dropset
#3 x 20
#2 x 20
#1 x 25
Volume = 120

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:
20 kgs 44 lbs x 18
30 kgs 66 lbs x 15
35 kgs 77 lbs x 12
40 kgs 88 lbs x 9
Volume = 54

Dumbbell Rows:
30 kgs 66 lbs x 15 + 5 = 20 RP
35 kgs 77 lbs x 10
40 kgs 88 lbs x 10
45 kgs 99 lbs x 5
Volume = 45

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 7 + 4 = 11 RP
7.5 kgs 16 lbs x 7 + 4 + 1 = 12 RP
10 kgs 22 lbs x 5 + 3 = 8 RP
Volume = 71

Hammer Curls:
10 kgs 22 lbs x 11 + 5 = 16 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 + 4 = 11 RP
15 kgs 33 lbs x 5 + 2 = 7 RP
Volume = 61

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