The Three Day Body - Phase One - Week Nine: Back & Biceps
Kettlebell Renegade: Core and back to start off with. Use kettlebells or dumbbells to plank wile alternating arms with a row. Keep core tight and engaged. 3 sets of 5 on each side. We don’t do these often, but it’s great to start off with a little something new. Keep your weight directly under your shoulder, and be slow, controlled, and intentional so you don’t lose your balance.
Lat pull down: Start with one or two warm up sets of 12 to get that blood pumping. Increase weight til you get to a challenging weight, then do 3 sets of 12 with that. If it starts getting a little easy, then add a little more weight. You will be getting stronger here and are working towards lifting a little more. Remember to lean back, arch lower back and chest up to focus on lats. Your hands are just hooks, and drive your elbows down while squeezing shoulder blades down and back. Superset into the cable row, no rest between the two. Rest as you need after superset.
Cable Row: Do 1 or 2 to be sure you are warm. This is your superset following the lat pulldown. 3 x 12. Still, my favorite is having legs straight here so when you are releasing the weight and leaning forward at the hips, you get a nice little stretch on your hammy’s (hamstrings, back of thighs). As you lean at the hips, let your shoulder blade relax out a little bit, then drive elbows to wall behind you with chest up. Squeeze blades down and back for a second or two, then release back into a nice stretch again.
One Arm Dumbbell Row: 1 -2 warm ups as needed, then 12, 10, 8. Pyramid up in weight. Watch your form in the mirror, it helps!
Pull up assist machine: 3 sets of 8 to 10. Help build those lats!! Arch back and chest so you are using your lats more and biceps less. If your gym doesn’t have the machine, you can rig a band up on a pull up bar somewhere.
Back Extension: 3 sets with a plate. I like to use a 25 pound plate, but use whatever weight is best for YOU. Do as many as you can with perfect form and drop when you get to failure. Keep going with no weight. Its brutal but necessary!
Stretch back afterwards. Hang from chin up bar to stretch out lower back, low back rotations on the ground, the cobra. Keep back stretched out while getting stronger.
Superset 4 Rounds of Biceps
No rest in the bicep superset! Alternated bicep curl squeezing your bicep hard at the top, then jump into the EZ bar curl squeezing hard but try to do 5 second negatives (let bar down for 5 seconds.) It burns but that’s where we grow! Rest for 45-60 seconds after EZ bar, then back at it!
- Alternating Bicep Curl:4 x 12 You can do this standing or seated. I prefer to look down at my bicep to help visualize the muscle for that extra squeeze at the top for a second or two. Lower for 5 seconds each.
- EZ Bar Curl: 4 x 8 Grab one of those squiggly bars and squeeze hard at the top, lower 5 seconds. Find a good weight, then rest minimally.