Alternate a set of chin ups or pull ups before each back or bicep lift


Warm up

5 min cycle

Stretch upper body


Chin-ups

Chinups

8-10

Underhand grip

Raise legs 90º while bending at knee


Bent Rows

Rows

Barbell on ground

Warm up: 115 lbs, 1 set of 5 reps

Working sets: 135 lbs, 5 sets of 5 reps

Keep back flat; do not let it round out


Pull-ups

Pullup

8-10

Overhand grip


Twenty Ones

21s.jpeg

Curl bar

60 lbs, 3 sets of 21 reps

  • 7 reps of 170º to 90º
  • 7 reps of 90º to 30º
  • 7 reps of 170º to 30º

Chin-ups

Chinups

8-10

Underhand grip

Raise legs 90º while bending at knee


Australian Pull-Ups

Aussie Pullups

Squat rack and barbell

Place barbell about 4 ft above ground level

Hang from the bar: 4 sets of 10 reps

  • Maintain rigid body
  • Only heels should touch ground

Abdominal set

Abdominals_660x495


Pull-ups

Pullup

8-10

Overhand grip


Hammer Curls

hammer

90º incline bench and dumbbells

35 lbs, 3 sets of 20 reps (alternate 1 rep each arm)


Chin-ups

Chinups

8-10

Underhand grip

Raise legs 90º while bending at knee


Standing Lat Pulldown

lat tension

Pull down tension machine

Neutral position

  • Feet shoulder-length apart
  • Wide grip on bar
  • Pull bar down until arms are horizontal

Working set: 50 lbs, 4 sets of 12 reps

  • Pull down bar to thighs, slow and steady
  • Release bar slowly until arms horizontal
    • Don’t let arms rise above horizontal
    • Maintain slow, controlled motion
  • Activate latissimus dorsi

Pull-ups

Pullup

8-10

Overhand grip


Bicep Preacher Curl

Preacher.jpeg

Curl rack and curl bar

60 lbs, 3 sets of 15 reps (10 normal + 5 resistance)

  • No resistance: 10 reps
  • Spotter add resistance: 5 reps
    • Add weight, but do not stop the momentum of the lift
    • Keep it fluid

Negatives

  • When unable to lift bar due to burnout
  • Spotter help lift bar and slowly control descent