Tuesday Weights Routine (Back and Biceps)

This blog will cover another weights routine as I previously stated I would blog a week’s worth of workouts that a beginner can follow or even someone who is looking to add something new into their routine. This is a fairly basic workout I will provide, but nonetheless an effective one.

Workout Routine

Back Workout

To begin with I think it is effective to start with pull up’s as your stretching your entire back and in the meantime also warming up your shoulders. This is a good exercise for warming up for a back session. It is important to be able to do exercises using your own body weight, as stretching you’re core is also as important as just adding muscle/mass to the body.

4x 6-8 reps, as you advance you can up the rep range from between 8-12 reps.

Deadlifting

Deadlifting is a good exercise to follow, as this takes a lot of energy; so it is useful to do them early in your workout session. In terms of weight that is completely subjective, lift what you feel that you can cope with and also increase the weight to an amount you’re comfortable with. Leave pride at the front door of the gym, don’t lift a lot of weight to show off or look good if you can’t lift it properly or you will give yourself an injury in which will be more damaging than your pride.

1x Warm-up set with low weight

1x 8 reps at your chosen weight

1x 6 reps with a higher weight

1x 4 reps at your maximum weight

Bent- Over Rows (Barbell)

This is a good movement to do as this works a large section of your back, but form is necessary here and in turn will produce good muscle mass.

3x 6-8 reps

Close-Grip Seated Cable Row

This is another good exercise to follow within the back session as this works a good section of your back and is an effective motion due to the close grip movement which works all the muscle fibres.

4x 6-8 reps moving up the weight with each set to something that you’re comfortable with.

Wide-Grip Cable Pull Down

This works a large section of the back again and can be a good to hit other parts of your back which may be missed out on other exercise. Cable exercises are good for when you’re workout is coming to a close.

4x 6-8 reps, moving up weight with each set

Biceps

Seated Curls (Single Arms)

Biceps are one of the muscle groups that doesn’t require a lot of weight to grow, it is more about repetition. So finding a good weight to work this muscle group with to provide good resistance combined with a good rep range will see you good results. Do this with individually e.g. work one arm at a time, don’t curl both at the same time.

4x 8-12 reps with a sufficient resistance weight.

 

 

 

 

 

Flat Bar under Cable Bicep Curls

I didn’t know the specific name for this as it is just part of my routine, but not something I researched when beginning working out. I will provide imagery so it can be visualised, if you want to implement it into your routine. This is an effective workout to finish off your workout and give you a killer pump. When doing this do a Pyramid set e.g.

Start with 10kg do 10 reps, then 8 reps at 15kg and then 6 reps at the max weight and in this case 20kg. Then do it working back to your start weight. Hence why it’s called a pyramid set as you do three different weights but work up and down them to whichever one you started with e.g. heavy to light, or light to heavy.

 

To conclude I hope you found this useful and if there is anything you want to ask or for me to write about comment below and thanks for tuning in,

JSN.