Big Back & Biceps: Attack from all angles

BACK & BICEPS – PULL DAY

 

This is a fun yet very effective pull-day workout.  This is an attack from all angles and if done right your back & bicep pump should be wild!  As usual most of my workouts are 100% MountainDog inspired.  Feel free to hit the DOWNLOAD MEDIA button to save this workout right to your phone , computer, tablet or whatever else you kids use these days lmao.  Tag me on social media @teddygrams84 and lets see that cell swelling pump!

 

Back

 

1/ Chest supported dumbbell row

Let’s get some blood in there quickly. I want you to use a semi pronated grip.  Do 2 tough sets of 8, on the 3rd set we hit a drop 8/8/8.

3 working sets

 

2/ T-Bar row

I want the same thing here. Give me 2 hard sets of 8 and then a big drop set 8/8/8.

3 working sets

 

3/ Dumbbell pullovers

Lay vertically across the bench with your head hanging off,  lets work the stretch. I want you to bring the dumbbell back behind your head without losing tension on the lats and bring it back towards the top of your chest. Do 3 sets of 10

3 working sets

 

4/ Single hand supinated pulldown

Focus on contracting hard at the bottom of the movement. Keep your chest up as you drive your elbows down here. Do 3 sets of 10.

3 total working sets

 

5/ Banded hyperextensions

I want one set to failure, then drop the band and go to failure again. 1 hard drop set here.

If you do not have a band, you can use a pre-loaded barbell / dumbbell / or plate

1 total working set

 

 

Biceps

 

1/ Preacher curl

Do 4 sets of 10 here. Lower the ez-bar slowly squeeze hard the entire rep. Create tons of tension here.

4 working sets

 

2/ Hammer curl

Do 4 sets of 12 here, same as the above I want you squeezing the dumbbell hard the entire time.

4 working sets

 

Disclaimer: In no circumstances that Teddy Pantelis Nutrition (TPN) is liable to you or 
other third parties for any loss or damages arising directly or indirectly from your use of 
or inability to use the program and or any information.