Blog

Back and biceps – 14th January 2013

Sean Lerwill EZ bar bicep curl with FatGripz (Credit: snhfoto)

A big thank you to everyone who visits my blog or my Facebook page to read these workouts. As a token of my thanks, please take advantage and download my free (yes, it’s free) fitness app for iPhone, iPod touch & iPad. If you can, get your friends, family, training buddies etc to DL it too. It makes all the: time and effort (and money) put into it worthwhile!

Now, yesterday’s session:

Warm-up:
Mobility
Easy TRX rows

  • Wide grip pull-ups
    5 sets x 10 reps
    90 sec rest
    Tempo 4010
  • Supersets
    • 1. TRX biceps curl
    • 2. DB Pull-overs (heavy)
      3 sets of 10 reps of each
      Tempo 4010
      Rest 75 secs
  • Single Arm DB row (heavy)
    3 sets x 10 reps
    Rest 75 secs
    Tempo 4010
  • Supersets
    • 1. FatGripz Alt DB Biceps Curls
    • 2. TRX inverted row
      3 sets of 10 of each
      Rest 75 secs
      Tempo 4010
  • FatGripz DB Zottman Curl
    3 sets x 10 reps
    Rest 60 secs
    Tempo 4019

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: The Ration Pack Diet
Plus: Pass the PRMC