Back, biceps and rear delts – 15th July 2014

Sean Lerwill EZ bar curl with Fat Gripz

After Friday and Monday’s leg sessions and Saturday’s Chest, triceps and front delt session (using the push up bars), DOMS had kicked in so I wasn’t sure how this session would pan out! Anyway, after a hefty warm-up to loosen the body (but also to wait for Kate who was training with me but held up) we attacked the session. As I’ve always said, I am a big believer in changing training regimes to ensure the body adapts and changes itself. Over the last few weeks I have been mainly aiming for 12-15reps, so it was time to switch it up hence the low 6-8reps to start the session and 10-12 through the rest.

The session looked like:

Warm-up: arm and shoulder mobility. Light curls.

  • 1. Preacher curl normal grip. 4sets. 6-8reps. 3030
  • 2. Preacher curl close grip. 2sets. 6-8reps. 3030
  • 3. Preacher curl wide grip. 2sets. 6-8reps. 3030
  • 4. Incline dumbbell biceps curl. 3sets. 8-10reps. 3030
  • 5. Seated hammer curls. 3sets. 10-12reps. 3030
  • 6. Incline dumbbell row. 3sets. 10-12reps. 3030
  • 7. Lat pull down. 3sets. 10-12reps. 3030
  • 8a. Reverse cable flyes. 3sets. 10-12reps. 3030
  • 8b. Chin-ups. 3sets. 5-8reps. 3030

An enjoyable session as always. The lat exercises were tough after the biceps were pre-exhausted. The rear delt exercise was also tough after working on the incline db rows, but also due to the superset with chin-ups.

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.