Bodybuilding Series: Sample Week; Back & Biceps
We consider this a "pulling" day. You will work all primal movement patterns that requires pulling. To put it simply, you will be working all muscle groups in the back as well as biceps. This should give your shoulders a break after the previous day's chest workout. Another benefit of doing a day dedicated to pulling after a chest day is that pulling exercises will help stretch your pectoral muscles, break up scar tissue, and speed up recovery!
Pulling
Prehab:
- Foam Roll Thoracic Spine, Lats, Glutes, and Hamstrings
- Dynamic Stretches for Hamstrings, Hip Flexors, and Glutes
Prefatigue/Warm Up:
- Body Weight Pull Up - 4 sets of 8/10 reps
Working:
Barbell Dead Lift
5 sets of 5 reps
Conventional style
- Barbell Bent Over Row
- 4 sets of 8/10 reps
- Focus on squeezing lower lats
- 4 sets of 8/10 reps
- Narrow Neutral Grip T-Bar Row
- 4 sets of 8/10 reps
- Focus on squeezing shoulder down and back
- Temp 2:3. 2 seconds pulling and 3 seconds descending back to starting position.
- 4 sets of 8/10 reps
- Wide Lat Pulldown
- 4 sets of 8/10 reps
- Focus on great technique. Keep your upper body in an upright position the whole time
- 4 sets of 8/10 reps
Supersets
*Perform 4 rounds of 10/12 reps each exercise
Bent Over Dumbbell Row
Dumbbell Reverse Fly
*Perform 4 rounds of 10/12 reps each exercise
- Narrow Grip Lat Pulldown
- Cable Straight Arm Pulldown
*Perform 4 rounds of 10/12 reps each exercise
- Supinate Cable Pulldown
- Straight Bar Curl
*Perform 4 rounds of 10/12 reps each exercise
- Seated Dumbbell Curl
- Easy Bar Drag Curl
Burnout:
- Body Weight Pull Up until failure (3) times
CARDIO:
- Stair Climber - 24-30 minutes - Intervals
- 2 minutes at 75/80 steps per minute then 1 minute 95/105 steps per minute
- You will do this 8/10 times
Pat yourself on the back if you must but make sure to log and track your progress. Working around injuries? Need some simple coaching on the specifics, contact me at mattbeard@newavecoaching.com or comment below. I will be happy to answer any questions!
Bodybuilding Series Notes
- We will be publishing a sample bodybuilding week workout split. These will be workouts on a 5-day split so you will have an idea of what a weeks exercise regime will look like as well as give you ideas of new exercises to try in your program!
- After the 5-day split workouts, we will finish the series with the Importance of Rest Days and the final entry GAINS!
- First workout will be legs, followed by chest, back, shoulder, and core.
Stay tuned with more to come!
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