Back and biceps – 11th December 2012

Sean training

Warm up light weight 1 arm rows, mobility, bent over rows.

Single arm rugby rows – 5 sets
12 x Single arm rugby rows
1 min rest between

Chin ups, inward grasp – 5 sets
10 x chin ups
90sec rest between

Single arm rows – 5 sets
12 x Single arm rows
1 min rest between

Concentration Curls – 5 sets
10 x concentration curls
1 min rest between

Single arm hammer curls – 5 sets
10 x hammer curls (forced reps)
1 min rest between

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a Maximuscle ambassador.

Out now: Successful Eating
Plus: Pass the PRMC