HIT Back/Biceps Workouts

   Today marks the last part of the HIT Training Series.

   So far, the program has been awesome! The majority of the workouts have been around 40 minutes with a maximum of four sets per muscle group. The legs/shoulders workouts take a little longer due to performing two sets of squats as well as 15 minutes of cardio.

Back/Biceps Workout #1 

• Barbell Rows (1 set + Dropset) (First goal is to hit 10 reps, increase weight next time and strive for six reps, then use that weight again during the next session with a goal of eight reps).
• Lat Pulldowns (1 set) (1 set = 5/7 repetitions) (Fablous Fives) (Bring down weight in five seconds, hold weight for five seconds, bring up weight in five seconds) (1 rep = 15 seconds) 
• Single Arm Dumbbell Rows (1 set) (Hit 10-12 reps initially, can't move up until hit 15+)
• Barbell Bicep Curls (1 set) (Same repetition goal as Single Arm DB Rows)
• Incline Dumbbell Curls (1 set) (Assistor repetition goal)
• Back Extension (1 set) (Assistor repetition goal)

Back/Biceps Workouts #2

• T-Bar Rows (1 set + Dropset) (Same repetition goal as barbell rows)
• Chin-Ups (1 set) (Negatives Only) (Climb up to bar via platform-box, lower to starting position in eight seconds) (Assistor repetition goal) (Once hit +15 negatives, adding concentric portion of movement before performing solely negatives)
• Incline Dumbbell Rows (1 set) (Assistor repetition goal)
• Dumbbell Curls (6, 8, 10) (1 set) (Perform six repetitions at a given dumbbell weight, lower weight by five pounds (per dumbbell), and hit eight reps, then lower weight again by five pounds with a target goal of 10 reps+)
• Preacher Curl Machine (1 set) (Assistor repetition goal)

Back/Biceps Workout #3

• Seated Cable Row (1 set) (Assistor repetition goal)
• Machine Rows (1 set) (Crazy 8s) (Concentric portion- two seconds; eccentric portion-eight seconds)
• Lat Pulldowns (1 set) (Assistor repetion goal)
• EZ Bar Curls (1 set) (4x5) (Five full reps, followed by five reps starting at the bottom, and finishing in the middle, and then five reps starting at the top of the movement finishing in the middle, with five more full reps as a finisher to the exercise)
• Incline Dumbbell Concentration Curls (1 set) (Assistor repetition goal)
• Weight Plate Hyper Extension (1 set) (Assistor repetition goal)

   The Back/Biceps workouts have normally been the quickest workouts to finish; however, they certainly have not been easy. I have definitely felt a good pump in the biceps after these workouts even with only performing just two sets of isolated biceps training! 

    Be sure to try these workouts and let me know what you think!!! 

   Expect a couple more posts this week regarding what is "intensity", as well as my current diet regime.