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Back, biceps and core – 24th July 2014

Sean Lerwill (photo by snhfoto)

I was supposed to be doing a body paint modelling job today but it was postponed at the last minute, leaving me with a bit more time on my hands. I not only managed to get a load of admin done but also two training sessions! More like one and a half. I trained with a client this afternoon: back and biceps, then with Kate this evening: core.

The sessions looked like:

Back/biceps:

Warm-up: mobility and cable pulls.

  1. Chin-ups. 10reps. 4020. 10sets.
  2. Barbell biceps curl. 10reps. 3030. 5sets.
  3. Alternate hammer curls. 10reps. 3030. 5sets.
  4. Renegade kettlebell row. 10reps (each side, alternate). 3030. 3sets

Core:

  1. Roll-outs. 10reps. 3020. 3sets.
  2. Weighted sit-ups. 10reps. 3030. 3sets.
  3. Russian twists with kettlebell. 10reps. 3030. 3sets.
  4. Reverse crunch. 10reps. 3010. 3sets
  5. Plank. 30sec on, 15secs off x 8.

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 MaxiNutrition ambassador.

New eBook: The Ration Pack Diet
Plus: Pass the PRMC