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Description
Back and Biceps Alternate sets
Exercise Routine
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Place a V-Bar attachment over a pullup bar. Hold the handles with both hands with your palms in. Pull yourself up and try to touch your chin to the bar. Slowly return to the starting position with you...Place a V-Bar attachment over a pullup bar. Hold the handles with both hands with your palms in. Pull yourself up and try to touch your chin to the bar. Slowly return to the starting position with your arms completely extended. Do not swing back and forth! You can also do this on a pull-down cable machine. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 15 x 90 lbs
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Use a Smith machine bar or an Olympic bar on a rack. Lower the bar to about waist high. The lower the bar the more intense it will be. Lay down on the floor under the bar and reach up with a reverse g...Use a Smith machine bar or an Olympic bar on a rack. Lower the bar to about waist high. The lower the bar the more intense it will be. Lay down on the floor under the bar and reach up with a reverse grip and grab the bar. Keeping your body tight raise up by pulling your elbows as far back as you can and squeezing your back. Try and touch your chest to the bar. Slowly lower back down so your arms are straight and repeat. Exercise description and photo by Michael Diebler. (less)
Routine:
Set 1: 3 x 150 lbs
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alternate with Inverted Rowalternate with Inverted Row (less)
Routine:
Set 1: 10 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs
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With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d...With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keeping your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 3 x 40 lbs
Set 2: 3 x 40 lbs
Set 3: 3 x 40 lbs
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Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ...Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB hang down but do not let your shoulder stretch out of the socket. Keeping a flat back pull the weight up towards the side of your chest by squeezing your shoulder blade across your back. Slowly lower the weight back down and repeat. Exercise description and photo by Michael Diebler. (less)
Routine:
Set 1: 10 x 70 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 70 lbs
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Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that...Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that throughout the exercise. Your elbows should make an arc shape to the side of your body on the way down and on the way up. Squeeze your elbows into your body at the lowest part of the movement and the bar should be on or close to the very upper portion of your chest. The only movement should come from your arms. Exercise description by Hugo Saner. (less)
Routine:
Set 1: 10 x 75 lbs
Set 2: 10 x 75 lbs
Set 3: 10 x 75 lbs
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Grasp a cable bar from a high pulley with an underhand grip. Sit with thighs under supports. Pull down cable bar to upper chest until elbows are to the sides. Return until arms and shoulders are fully...Grasp a cable bar from a high pulley with an underhand grip. Sit with thighs under supports. Pull down cable bar to upper chest until elbows are to the sides. Return until arms and shoulders are fully extended. Repeat. Do not lean back! Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 10 x 75 lbs
Set 2: 10 x 75 lbs
Set 3: 10 x 75 lbs
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Stand facing the low pulley. Hold a short bar attached to the low cable with your palms up. Stand back from the pulley about 1 or 2 feet and extend your arms straight down. Curl bar up in a semicircul...Stand facing the low pulley. Hold a short bar attached to the low cable with your palms up. Stand back from the pulley about 1 or 2 feet and extend your arms straight down. Curl bar up in a semicircular motion until your forearms touch your biceps. Keep your upper arms close to your sides and your elbows in the SAME place. Slowly return to the starting position. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 10 x 75 lbs
Set 2: 10 x 75 lbs
Set 3: 10 x 75 lbs
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Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov...Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should move. From straight out in front of you bring your elbows back and keep them tight into your body. Once they are as far back as they will go slowly let the weight go forwards. Aim for a duration of 1.5 to 2 seconds in both directions. Swinging or arching your back to aid the movement is an indication that the weight is too heavy. We do not move the back whilst doing this exercise because it can damage the small muscles in the lower back. Exercise description by Hugo Saner. (less)
Routine:
Set 1: 10 x 75 lbs
Set 2: 10 x 75 lbs
Set 3: 10 x 75 lbs
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