For today's back and bi's session, you'll be hitting your back vertically and horizontally, to ensure no muscle fibre remains untapped, before getting to work on some sleeve stretching curls. The workout won’t take long to complete, but by the end of it, you’ll have banked 225 muscle-swelling reps.
Now, while the reps may look high, that doesn’t mean you should be reaching for ‘light' weights. Instead, we’re going to employ the ‘chipper method’: chipping away at each set, taking micro breaks to to shake off fatigue, and keep your form sharp, before moving onto the next movement.
Once you’ve completed your third movement, start the circuit again from the beginning, this time lowering the reps by 5. You’ll begin with a set of 25 of each, dropping to 20 of each, then 15 and 10 before a final, plateau-smashing effort, of five.
Chin-ups x 25/20/15/10/5
Grab a pull-up bar with your palms facing your body. Lift your feet off the floor and hang freely with straight arms (A). Pull yourself up by flexing your elbows, pinching your shoulders together. When your chin passes the bar, pause (B) before lowering to the starting position. Use a band to assist you if necessary, but ensure you can get no more than 15-20 reps in your first set.
Bent-over Row x 25/20/15/10/5
Drop off the bar and grab a set of moderately heavy dumbbells. Hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins (A). Maintaining a flat back, row both dumbbells towards your torso (B), squeeze your shoulder blades together and lower under control to the start before repeating. Control the bells and avoid moving your torso and using momentum to help.
Hammer Curl x 25/20/15/10/5
After your final row, switch your bells for a lighter pair, standing tall with them at your side (A) curl both dumbbells upwards simultaneously, keeping your palms facing each other throughout (B) Lower both bells and immediately repeat. A little bit of help from your body on the way up as fatigue sets in isn’t the end of the world, but be sure to control the bells back down.
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