I did a back and biceps workout today and wanted some feedback on the type of exercises I have done
Back
Dumbbell row left and right side
8 reps 20Kg
8 reps 22Kg
on the 3rd set I did 8 reps with 24Kg on my right side and 4 reps on left side then dropped down to 22Kg for the other 4 reps
Seated row
8 reps 52Kg
7 reps 52Kg
7 reps 52Kg
Lat Pull down
7 reps 45Kg
6 reps 45Kg
4 reps 45Kg then2 more reps at 39Kg
Close grip Pull Down
7 reps 45Kg
I would normally do three sets but felt a slight pain in my left arm so stopped
Bis
Tripple 7 15Kg
7 reps from bottom to half way
7 reps from half way to top
7 reps from bottom to top
7 reps from bottom to half way
7 reps from half way to top
7 reps from bottom to top
then one more set but had to drop to 10Kg
Is there anything you would change or add/ do differently
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Thread: back and bis
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10-10-2021, 07:40 AM #1
back and bis
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10-10-2021, 10:54 AM #2
If you're pacing yourself with the intensity and performing the exercises with proficient form then that doesn't look like that bad of a workout to jump into. At the end of the day It's mostly a matter of if you're able to progress, and safely all in between. If I'm going serious with multiple exercises for direct muscle development, then I make sure I've spent a good amount of time practicing the front running exercises from the ground up to have well rounded strength in the movement. Otherwise I think it's fine to give them casual practice too, but their prime involvement and development can be limited.
There is not much rhomboid/teres major work going on, but there's time to do that later, and seated cable rows provide decent back strength. You'd mainly get that kind of work doing stability compounds like barbell rows while also getting in a good amount of pulling exercises done with the shoulders.There's no rule that says the dog can't play.
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10-10-2021, 11:29 AM #3
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10-10-2021, 12:02 PM #4
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