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INTENSITY WEEK – Back & biceps.

Thursday, October 11, 2007 by  
Filed under Daily Blog

October
11
2007

I had a nice day off from training yesterday, but today it’s back to business with a killer back and biceps “intensity” workout. Just look at what Mastover has cooked up for me. This is going to be insane!

BACK
4×5/4×6 – Power cleans/Bent-over barbell rows (SUPERSETS)

3×3-6 – Reverse-grip weighted chin-ups w/8-second negative

3×4-6 Close-grip “1-1/4**” low cable rows (**pull handle to waist, come forward 1/4 of the way, then pull handle back to waist and squeeze)

1×10-12 Straight arm dumbbell pullovers

1×20-30 1-arm dumbbell rows

1×10 Power cleans (using 30-40% less weight than the superset weight)

BICEPS
3×6-10 Straight bar preacher curls (GIANT SET)
3×6-10 Straight bar curls (GIANT SET)
3×6-10 Alternating DB curls (GIANT SET)

Rest intervals between sets will be around 45 seconds, and about a minute between exercises. The triple giant sets (no rest between each of the three exercises, 1 minute rest between each giant set) at the end of the workout are going to be outrageous.

I’m looking forward to this workout – it’s going to be a real challenge on several different levels.

Thanks for stopping by – have a great day!

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