For those that do Swoles Back/Bi combo

**delroid** · 05-12-2005, 10:33 AM

I was wondering for those who do the back and bi combo swole was talking about.

What does your back workout look like before you do bicepts?

**ReX357** · 05-12-2005, 10:43 AM

Probably something along the lines of: Wide grip chin ups/pull downs, bent over bb rows and deadlifts.

**delroid** · 05-12-2005, 10:50 AM

How many reps / sets?

**SwoleCat** · 05-12-2005, 11:03 AM

Usually 4 sets of rows at a 6-8 rep range

Then 4 sets of a pulldown movement at a 8-10 rep range

(2 warm-ups before the rows, but not before the p-downs)

From time to time, I'll then do 3 sets of deadlifts. Either 3 sets of 5 reps (really hard ones), or 3 sets of 20 for more of a conditioning/coordination stimulation.

~SC~

**needmorestrength** · 05-12-2005, 12:09 PM

3 sets of 10-15 pull downs or seated rows.. Switch that up every week.. Then bent over rows 4 sets of 8-12. 2-3 sets of another cable movement of same rep range. Then 2 sets of hyper extentions then 4 sets of 6-12 of dead lifts..I do shrugs and rear delts as well, but have been thinking about switch that up since when I come to train bi's im so toast

**delroid** · 05-12-2005, 04:04 PM

thanks guys

**Machdiesel** · 05-12-2005, 07:14 PM

I have recently switched over to this, n noticed my Biceps are much weaker, and i cant lift as much weight??? is this ok or should i not do this workout. I know its better to have better form, but wouldnt it be counter active to lower the weights i have been working with??

**needmorestrength** · 05-12-2005, 08:08 PM

Originally Posted by Machdiesel

I have recently switched over to this, n noticed my Biceps are much weaker, and i cant lift as much weight??? is this ok or should i not do this workout. I know its better to have better form, but wouldnt it be counter active to lower the weights i have been working with??

Nope, thats one of the benefits of this workout! You can really tax your biceps with minimal weight, saving your tendons/joints! Remember your biceps are considerably drained after training back!