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Back and Biceps Part of the 3-day Split Workout program. This workout has never been performed.

Description

Concentration on back and bicep movements. Also includes abdominals. Should be performed once a week.

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Exercise Routine

	Lat Pulldowns - Wide-Grip Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it...Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that throughout the exercise. Your elbows should make an arc shape to the side of your body on the way down and on the way up. Squeeze your elbows into your body at the lowest part of the movement and the bar should be on or close to the very upper portion of your chest. The only movement should come from your arms. Exercise description by Hugo Saner. (less) Routine: Set 1 - 10 reps Set 2 - 10 reps Set 3 - 10 reps
	Seated Cable Rows Do not lean forward or backward in this exercise. It is very important that once you are set up i...Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should move. From straight out in front of you bring your elbows back and keep them tight into your body. Once they are as far back as they will go slowly let the weight go forwards. Aim for a duration of 1.5 to 2 seconds in both directions. Swinging or arching your back to aid the movement is an indication that the weight is too heavy. We do not move the back whilst doing this exercise because it can damage the small muscles in the lower back. Exercise description by Hugo Saner. (less) Routine: Set 1 - 10 reps Set 2 - 10 reps Set 3 - 10 reps
	Back Extensions Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust ...Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. Start with your body in a straight line. Cross your arms in front of you or behind your head. You can also hold a weight for extra resistance. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Do not round your back. Slowly raise your torso until your legs and upper body are in a straight line again. Do NOT arch your back past a straight line! Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 10 reps Set 2 - 10 reps Set 3 - 10 reps
You need a Flash plugin to view this player	EZ-Bar Curl Just like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the ...Just like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that causes your palms to face inwards. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 10 reps Set 2 - 10 reps Set 3 - 10 reps
	Preacher Curl Using a preacher curl bench and an EZ curl bar, make sure the seat is adjusted to the right...Using a preacher curl bench and an EZ curl bar, make sure the seat is adjusted to the right height. When you sit, the seat should not be so low that the shoulders are elevated nor so high that you're hunched over the pad. Grasp the bar using a shoulder width grip. Curl the bar upward in an arc. As you begin, be careful not to swing or rock to get it moving. The goal is to make the exercise hard on the biceps. Curl the bar towards your chin, but keep in mind that the resistance is greater at the beginning of the rep. Go down SLOWLY and work the muscle on the way down as well. Can also be done with two dumbbells or one arm at a time. Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 10 reps Set 2 - 10 reps Set 3 - 10 reps
	Crunch - Decline Using a decline bench, position yourself with your feet locked in at the top. Your upper body...Using a decline bench, position yourself with your feet locked in at the top. Your upper body should be raised off the bench so that you have to contract your abs just to stay in place. Place your hands on each side of your head, over your heads. Don't lock your fingers! Raise your body slowly while you contract your abs. Crunch up until your elbows are on either side of your thighs. Hold and flex your abs, then slowly lower your body back to the starting position. Don't lower your body all the way down the to bench! If you can, hold a weight plate across your chest for added resistance. Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 20 reps Set 2 - 20 reps Set 3 - 20 reps

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