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Biceps and upperbody – 3rd/4th July 2014

Sean Lerwill (credit snhfoto)

I finished too late yesterday to get my post up so am combining today’s and yesterday’s training into one blog.

Yesterday was a simple biceps session using only a single set of 10kg dumbbells, a very slow tempo of 4040 and short rest periods of 30seconds. One of the skills expected of a Royal Marines PTI was to come up with sessions, specific to a task or goal, with minimal if not no kit. This session reminded me of that.

The session was as follows:

Warm-up: simple arm mobility.

  1. Standing biceps dumbbell curl. 4sets. 4040. 15reps. Last set 2 x rest/pause sets to failure.
  2. Standing rotating biceps dumbbell curl. 4sets. 4040. 15reps. Last set 2 x rest/pause sets to failure.
  3. Standing hammer curls. 4sets. 4040. 15reps. Last set 2 x rest/pause sets to failure.
  4. Concentration curls. 4sets. 4040. 12reps. Last set 2 x rest/pause sets to failure.
  5. Standing Zottman curls. 4sets. 4040. 15reps. Last set 2 x rest/pause sets to failure.

Today’s session consisted of the other muscle groups I have been combining with my biceps exercises: lats and rear delts. Due to work requirements, I’ve had to tweak my sessions slightly. However, I feel this is a much healthier way to exist than someone who is ruled by the gym. Training is part of my life, it is not my life. It is hugely important to me, but as serving in the Royal Marines taught me: there are more important things.

Anyway, today’s session:

Warm-up: mobility of the upper body. Assisted pull-ups. Light lat pull down.

  1. Lat pull down. 3sets. 3030. 12-15reps. Last set 2 x drop sets (20-30% drop) to failure.
  2. Seated cable row. 3sets. 3030. 12-15reps. Last set 2 x rest/pause sets to failure.
  3. Rear delt cable fly. 3sets. 3030. 12-15reps. Last set 2 x drop sets (20-30% drop) to failure.
  4. Straight arm pull down. 3sets. 3030. 12-15reps. Last set 2 x rest/pause sets to failure.
  5. Reverse fly machine. 3sets. 3030. 12-15reps. Last set 2 x drop sets (20-30% drop) to failure.
  6. Supersets of:
    1. Seated calf raise. 3sets. 3030. 10-12reps. Last set 2 x rest/pause sets to failure.
    2. Pull-ups. 3sets. 3030. 8-12reps.
  7. Leg press calf ext. 3sets. 3030. 12-15reps. Last set 2 x drop sets (20-30% drop) to failure.

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.

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