Workout of the week! 03/07/17

Workout of the week! 03/07/17

This weeks workout combines heavy strength training paired with hypertrophy training in a super set format. Focusing on heavy lifts for the upper back and volume lifts for the biceps. This workout created a great pump and a deep burn!

Back and Biceps

Single arm dumbbell row 5 x 5-8

Dumbbell bicep curl 5 x 10-15 (each arm)

Barbell Shrug 5 x 5-10

Dumbbell hammer curl 5 x 10-15 (each arm)

Lateral pull down 5 x 8-10

Wide grip barbell curl 5 x 8-12

Narrow pull down 5 x 8-10

EZ bar preacher curl 5 x 10-15

Single arm machine row 5 x 5-8

Single arm preacher curl 5 x 8-12

A great fast paced workout, keeping rest periods to a minimum. Try to slow down the reps and use lighter weight during the bicep section, keeping a sustained time under tension allowing for a great eccentric contraction.

Karl Seaward

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