What a week, I made it to Friday! It’s Back & Biceps tonight and I plan on really smashing it. I’m not using my regular gym so will switch up the workout with some more dumbbell exercises and really smash it through. Let’s do it!

Total Workout Time: 1 hr 4 mins (Excluding Cardio)

Weights Workout – Back & Biceps

Exercise 1: Wide Grip Pull Down
10 reps @ 60 Kg – Warm Up
10 reps @ 80 Kg
10 reps @ 90 Kg
10 reps @ 90 Kg
Comment: good, could have lifted more weight but form starting to go a little out at 90. Good!

Exercise 2: Reverse Grip Pull Down – Drop Set
10 reps @ 65 Kg
10 reps @ 55 Kg
10 reps @ 45 Kg
Comment: Nice! Really pumped my back.

Exercise 3: Reverse Fly
10 reps @ 25 Kg
10 reps @ 35 Kg
10 reps @ 45 Kg
Comment: Up start weight!

Exercise 4: Upright Dumbbell Row – Double Arm
10 reps @ 25 Kg
10 reps @ 25 Kg
10 reps @ 25 Kg
Comment: Good! The Double arm was a different challenge, good!

Exercise 5: Bent Over Dumbbell Row – Double Arm
10 reps @ 25 Kg
10 reps @ 25 Kg
10 reps @ 25 Kg
Comment: Great Exercise!

Exercise 6: Biceps Barbell Curl
10 reps @ 25 Kg
10 reps @ 25 Kg
10 reps @ 25 Kg
Comment: Max weight in this gym, could do more!

Exercise 7: Biceps Barbell Curl – Giant Set
10 reps @ 10 Kg  – Wide Grip : no Rest
10 reps @ 10 Kg – Regular Grip : no rest
10 reps @ 10 Kg – Narrow Grip : no rest
Comment: Good, Challenging, Could def up weight here!

Exercise 8: Standing Dumbbell Curl – Alternate no Rest
10 reps @ 20 Kg  – no Rest
10 reps @ 20 Kg – no rest
10 reps @ 15 Kg – no rest
Comment: Good!

Exercise 9: Hammer Curl – Drop Set
10 reps @ 15 Kg  – no Rest
10 reps @ 12.5 Kg – no rest
10 reps @ 10 Kg – no rest
10 reps @ 8 Kg
Comment: Great finisher here, my Biceps are spent!

Weights Mood: Very good session using a lot of exercises I don’t usually do!

Cardio: 25 min walk x 2
Cardio Mood: the walks to and from work are saving my cardio as I simply don’t have the time. Happy to be getting it in!

FacelessFitGuy
FacelessFitness