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Back and biceps – 20th July 2014

Sean Lerwill curling dumbbells

Today I did a back and biceps session with a client of mine. The session was as follows:

Warm-up – mobilisation then light dumbbell incline row slowly increasing the weight.

  1. Incline dumbbell row. 10-12reps. 3sets. 3030.
  2. Bent over barbell row. 10-12reps. 3sets. 3030.
  3. Preacher curl. 8-10reps. 5sets (3 normal grip, 2 wide grip). 3030.
  4. Seated hammer curl. 8-12reps. 3sets. 3030.
  5. Lat pull down. 10-12reps. 3sets. 3030.
  6. Barbell curl. 8-10reps. 3sets. 3030.

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