Killer Biceps, Back & Ab's Workout

Killer Biceps, Back and Ab's Workout 

Greetings,

Today I performed a killer bicep, back  abs workout.  It was a very energetic,strenuous workout.  This workout is similar in length to my chest/shoulders/triceps/ab's workout, in which I try to complete it within 40 minutes to 1 hour.  I generally perform 2-3 exercises per body part.  I focus on mid level/high reps with lower weights.  This type of weight lifting leads to a very lean, athletic body type and really fatigues the muscles. Research shows that the more lean muscles a person builds, the more efficient the body becomes at burning fat (Kravitz, 2007).

Mike "Camo" Lee - Arm/Back/Ab's Post Workout

Here is my Biceps, Back & Ab's Workout, with links to videos of how to perform the exercise.  I try to keep things simple, fast and challenging:

Exercise                                  Set, Reps, Weight (lbs)

Arms
Dumbbell Curls                              4, 10,  40
Hammer Curls                                4,  8,   25
Incline Dumbbell Curls                    4, 10,  22.5      

Back
Lat Pull-down (Machine)               4, 9, 145
Standing Dumbbell Row                         4, 10, 50

Abs
Decline Reverse Crunch          3,    15/12/10
Mountain Climbers                  3,     10/10/10
Situps                                     3,     10/10/10

I always work my arms first, then my back, abs.  You can mix it up a bit and perform abs first.  I try to perform ab's first because I use my arms a lot during my ab workout and I don't want to fatigue my biceps to much before lifting. I usually rest a day after doing biceps, then follow this workout with my chest/shoulders/triceps/ab's workout.  I perform this workout twice a week. Try it out and let me know how challenging it was for you. 

Until then, rush to a fitter YOU!

Regards,
-Mike "Camo" Lee
Mountain Rush Fitness

References:

Kravitz, Len. "Fat facts: quit debating! To burn more fat, work harder or longer--or both." IDEA Fitness Journal Sept. 2007: 23+. InfoTrac Physical Therapy and Sports Medicine Collection. Web. 27 Jan. 2012.