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).
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| 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
-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.
