2013 Transformation workout 12 Back and Biceps

Today is back and biceps.  We are going to do 4 exercises for each muscle group with 1.5 to 2 minutes rest in between each set.  For the preacher curls, this exercise is done with an EZ Curl bar, you can either do a close grip or wide.  If you don’t have an EZ Curl bar, use a small straight bar.  As with all my exercises, today we are going to increase the weight in 5 lb increments for biceps and for back it is going to be 10 lb increments.
Train smart, make sure you warm up before starting.  If you feel any unusual straining while doing any of the exercises, stop the set immediately.

Back & Biceps

Back: Front Lat Pull Downs: 4 Sets 8 Reps

Behind The Neck pulldown: 4 Sets 12 Reps

Seated Rows: 4 Sets 8 Reps

One Arm Dumbbell Rows Each Arm At A Time: 4 Sets 8 Reps

Biceps:

Standing Barbell Curls: 4 Sets 8 Reps

Alternating Dumbbell Curls 4 Sets 8 Reps

Preacher Curls: 4 Sets 8 Reps

One Arm Concentration Curls: 4 Sets 8 Reps

Peace Kevin

Category: Training