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Workout of the Week: Back, Biceps & Abs…

12/02/2017

V- Taper & Guns Workout…

Workout of the Week: Back, Biceps & Abs…

I did this Back, Biceps and Abs workout this morning and I can barely move my arms! If you are unsure of the exercises check them out on YouTube first.

A) WARM UP 

  • 10 minutes of foam rolling (back, shoulders)

B) BACK

  • Wide pull ups – 4 sets x 6-10 reps
  • Lateral pull down – 3 sets x 10-15 reps (3:1 tempo)
  • Seated cable row – 3 sets x 10-15 reps (hold contracted position for 3s of each rep)
  • DB pullover – 3 sets x 15-20 reps
  • One arm DB row – 2 sets x 15-20 reps each arm (explosive, go as fast as possible)

C) BICEPS

  • Alternating DB curls – 3 sets x 10 reps (each arm)
  • DB hammer curls – 3 sets x 10-15 reps (2:2 tempo)
  • DB preacher curls – 3 sets x 15-20 reps (2:2:2 tempo)

D) ABS

  • Hanging Leg Raises – 3 sets x 10-15 reps
  • Cable crunches – 3 sets x 15-20 reps
  • Floor reverse crunches – 3 sets x 10-20 reps
  • Plank x 1 set (Hold as long as possible)

E) COOL DOWN 

  • 10 minutes of stretching

NOTES:

  • Rest 60s between each set

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