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.

Chest, Shoulders, Triceps and Abs - Volume Day!

Greetings,

Today I worked out my shoulders, chest, triceps and abs.  It was a very intense workout because I had to do many reps/sets within 1 hour, hence the name "Volume Day".  On volume day's, I focus on using higher rep's (the number of times I left a weight within a set) with lighter weights that I usually use.  This type of weight lifting leads to a very lean, cut look and really fatigues the muscles.  This type of workout is in contrast to "Heavy Day's" (lifting heavier weights for a lower amount of reps).

Post volume-day pic

Here is my volume-day 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)

Chest
Flat Dumbbell Flys                    4,     15,     50
Incline Dumbbell Flys                4,     12,     50
Decline Dumbbell Flys               4,     10,     50       


Shoulders
Seated Machine Press                     4,    12,     140
Standing Dumbbell Front Raise        4,    8,        20
Seated Dumbbell Lateral Raise        4,    8,        20

Triceps
Bench Dips                                4,    17,        Body-weight

Abs
Jack Knife Sit-up                    3,    15
Mountain Climbers                  3,     10
Cross Mountain Climbers        3,     8


I work through these exercise very quickly because I workout on my lunchbreak.  I rest anywhere between 30-60 seconds per set.  I love this workout because it challenges me both physically and mentally.  I am usually in the gym alone when I workout, which helps provide great focus.  I have my high-energy music playing, which helps me to stay motivated and pull through those last reps.  I usually perform this workout 2 times per week, on non-consecutive days. 

My next article will be about Arms & Back - Volume Day.  

Until then, rush to a fitter YOU!

Regards,


-Mike "Camo" Lee
Mountain Rush Fitness