FM 14 Back and Biceps
So below is your own personal workout plan. It has been set up to suit the equipment in Extreme gym so it is very detailed as far as hitting exact muscle groups. As mentioned, your body is pretty balanced with the exception of your upper chest a so the following plan has been set up to accommodate. The trainer at the gym will show you exactly how to perform each exercise so don’t panic if it looks like hieroglyphics to you
Make sure you write the below down in a book and show to your trainer for first workout day.
Ideally you would go 2 days on 1 day off 2 days on. Having said that, as someone just getting started you could pretty much train every day at the moment as your power of recovery will be very high. If you do train more than 4 days a week just remember to always complete the workouts in order. If you finish day 4 and you feel you don’t want a day off then straight into day 1 again the following day. REMEMBER! On all training days make sure you eat from the training day food menu. On rest days eat from rest day plan. If you change timing of a workout day make sure you keep pre and post work out meals before and after workouts. Other meals can be juggled if it’s not an everyday occurrence.
Your 4 day workout split is as follows…..
Perform each exercise 4 times unless stated otherwise.
Take no more than 60 seconds between sets.
Take 90 seconds between exercises.
Perform each set in the 12-15 rep range.
Log your weights and numbers each session in a log book. If you can perform the last exercise for 15 reps, the weight is too light and must be increased the next session.
Don’t get angry at your trainer for pushing you because I asked him too.
1
Close-Grip Front Lat Pulldown
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms. After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement. 6. Repeat this motion for the prescribed amount of repetitions. Variations: The behind-the-neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
Rep information
Increase weight as you go. The last rep should be a struggle then you know the weight is right.
2
Bent Over Barbell Row
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause. Then inhale and slowly lower the barbell back to the starting position. Repeat for the recommended amount of repetitions. Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues. Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. Variations: You can perform the same exercise using a supinated (palms facing you) grip.
Rep information
Increase weight as you go. The last rep should be a struggle then you know the weight is right.
3
Seated Cable Rows
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked. Lean over as you keep the natural alignment of your back and grab the V-bar handles. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in. Repeat for the recommended amount of repetitions. Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so. Variations: You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).
Rep information
Increase weight as you go. The last rep should be a struggle then you know the weight is right.
4
Machine-Assisted Pull-Up
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
Rep information
Assisted machine
15 Reps
15 Reps
15 Reps
15 Reps
Use an assisted pull-up machine or securely attach a heavy-duty band to a pull-up station, securing it around just one knee. The tension should be taut enough to pull that lower leg up. Grasp the bar with an overhand grip just outside shoulder width and hang at full arm extension. This is your start position. Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down. Slowly release to full arm extension. Repeat for the required number of reps and safely dismount from the apparatus.
5
Wide-Grip Lat Pulldown
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
Rep information
Follow instructions below.
15 Reps
15 Reps
15 Reps
15 Reps
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement. Repeat this motion for the prescribed amount of repetitions. Variations: The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
6
Dumbbell Incline Row
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
Rep information
Increase weight as you go. The last rep should be a struggle then you know the weight is right.
15 Reps
15 Reps
15 Reps
15 Reps
Using a neutral grip, lean into an incline bench. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position. Retract the shoulder blades and flex the elbows to row the dumbbells to your side. Pause at the top of the motion, and then return to the starting position.
7
Reverse Machine Flyes
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position. In a semicircular motion, pull your hands out to your side and back, contracting your rear delts. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint. Pause at the rear of the movement, and slowly return the weight to the starting position.
Rep information
Follow instructions below.
8
Machine Preacher Curls
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
Sit down on the Preacher Curl Machine and select the weight. Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up). Tip: Make sure that when you place the arms on the pad you keep the elbows in. This will be your starting position. Now lift the handles as you exhale and you contract the biceps. At the top of the position make sure that you hold the contraction for a second. Tip: Only the forearms should move. The upper arms should remain stationary and on the pad at all times. Lower the handles slowly back to the starting position as you inhale. Repeat for the recommended amount of repetitions. Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a preacher bench. Alternatively, you can use the pulley machine as well in conjunction with a preacher bench.
Rep information
Follow instructions below.
9
One Arm Dumbbell Preacher Curl
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
Rep information
Follow instructions below.
15 Reps
15 Reps
15 Reps
15 Reps
Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position. As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb. Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions. Switch arms and repeat the movement. Variations: You can perform this exercise using a low pulley instead of a dumbbell. In this case you will need to position the bench in front of the pulley.
10
Warm up sets =
0 Warm up sets
Working sets =
Rep information
11
Warm up sets =
0 Warm up sets
Working sets =
Rep information
12
Warm up sets =
0 Warm up sets
Working sets =
Rep information