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Biceps, rear delts and lats – 22nd June 2014

Sean Lerwill curling dumbbells

Today’s session may seem a little odd in terms of order, but that’s intentional. As I am trying to train my lats a little less and my biceps/shoulders a little more, I choose to prioritise one muscle group over another. Therefore, I change the normal order within a back/bis session and train biceps first, not only to concentrate on them when I have full energy at the beginning of a session, but also to pre fatigue them prior to their involvement in the lat exercises. Rear delts are thrown in as I’m splitting the shoulder between two session: front delts with chest/tris and rear delts with back/bis. This allows me to hit the shoulder a little more than if it had its own split day. As always, I believe variation is key, so will of course change to some other training/split sooner rather than later.

Lastly, as opposed to the 6-8reps I’ve been utilising over the last 2 weeks, I’m  now back to the start of this rotation and back up to 12-15reps for a couple of weeks.

The session looked like:

Warm-up: mobilisation of the arms. Light weight dumbbell curls.

  1. Seated Fatgripz dumbbell curls 3sets 12-15reps, last set 10sec rest/pause set x 2
  2. Standing Fatgripz cable curl 3sets 12-15reps, last 2 x dropsets (20% drop of weight)
  3. Preacher curl machine 3sets 12-15reps, last 2 x dropsets (20% drop of weight)
  4. Reverse fly machine 3sets 12-15reps, last 2 x dropsets (20% drop of weight)
  5. Cable rear delt flyes 3sets 12-15reps, last 2 x dropsets (20% drop of weight)
  6. Seated cable row 3sets 12-15reps, last set 10sec rest/pause set x 2
  7. Lat pull down machine 3sets 12-15reps, last 2 x dropsets (20% drop of weight)
  8. Supersets – 3sets 12-15reps, last set 10sec rest/pause set x 2
    1. seated calf raise
    2. standing dumbbell hammer curl

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.

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