Body Building – Back and Biceps – Day 23

Day 23

Monday- Check!  Back and Biceps – Check!


Push/pull training is as simple as it sounds: one session you work solely on ‘pushing’ muscles – chest, shoulders, triceps, the next just on ‘pulling’ muscles –back and biceps. The push/pull workout below allows you to hit the major upper body muscles hard on days one and two before targeting your legs or core on day three. ‘This gives each muscle group a full 48 hours off to recover and rebuild before being worked again. 

When you’re lifting your back, you are pulling the weight towards your body. Pretend like you are doing a Lat-bar pull down. Every time you pull down, you are also working out your biceps. Next time you are at the gym, look at every machine’s instructions. Usually, on every machine, there is a depiction of a human working out and what muscles he is targeting. The muscle groups are highlighted with color. When you look at the back machines, you will almost always see that you are working out your biceps as well. 

Put your back into IT!

Hammer Strength Lat Pull  – 90 lbs (45 on each arm) – 3 sets x 10 reps. Improved from 70 lbs last week

Wide Grip Lat Pulldown – 60 lbs –  3 sets x 10 – I can’t seem to do more than this without compromising my form this week. It concerns me when I see guys using momentum to lift heavy on this. Someone is gonna throw their back out and it ain’t gonna be me.

Seated Narrow Grip Cable Rows  – 60 lbs 3 sets x 10.

T-Bar Row – Not sure how to calculate this. the bar weight is 45 lbs and I put a 25 lb. plate on it, but I’m only lifting one end of the bar.

Back Extensions – 25 lb. plate 3 sets x 10

Barbell Curl – 30 lbs. – 3 sets x 10

Incline Dumbbell Curl – 15 lbs – 3 sets x 10   – Improved from 12.5 lbs. last week.

Alternate Hammer Curl –  17.5 lbs – 3 sets x 10  – Improved from last week.


my arms 10-22-13


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