The Jack3d Sessions - Back and Biceps

In appreciation of the continued growth of the Jack3d page, we have a special gift for our supporters with the:

The Jack3d Sessions

Each week we will publish a free workout for you to follow along with or train your clients to get Jack3d!

To start things up, we are shifting into top gear with a tough as nails Back and Biceps routine.

Prior to digging into the training day, please review the following “rules” for training these areas.
Contraction: At the apex of each repetition, squeeze the muscle hard for a two to three count. This will be considerably easier with the Biceps section but entirely possible in Back work, particularly in Pull-ups and One-arm roses.

Tempo: Control the concentric action and eccentrically lower the weight properly three times slower (often referred to 3:0:1).

Following proper warm-up (RED² and Hurdle mobility drills) that “activates” the core begin the session starting with the back.

• Deadlift (snatch grip variation) – 4 sets x 5 reps @ 80 – 85%
• One-arm Bent-over-Rows – 3 sets x 5 reps @ 80 – 85%
• Pull-ups (close grip, thumb width apart with palms facing away) 3 sets x 6 reps

Between sets stretch back muscles and once completed move to Biceps.

All sets are to be performed with twelve to sixteen repetitions, maintaining rules of “contraction” and “tempo”.

Take 45 second breaks.

Perform as a “Giant Set”, moving from one movement to the next.

Repeat Circuit

• Standing Barbell Bicep Curl. The classic barbell curl with hands shoulder-width apart, keep elbows tucked in and just as fists come to shoulder, rotate elbows up slightly as you begin the contraction.

• Drag Curl: With a straight bar, pull the bar upwards along the abdomen, as high as possible on the chest by pulling elbows back with a modest lean forward. At the top of the lift, squeeze (flex) the biceps as hard as possible for a “two-three count” and lower with control at tempo three times the speed of raising the load.

• Scott Curl: With a 45° angle bench, perform single arm dumbbell curls. When performing the curl, ensure hand comes directly over shoulder and do not twist upper body or allow hand to drift off-line. At the top of the lift, squeeze (flex) the biceps hard for a “two-three count” and then lower with control at tempo three times the speed of concentric action.

• Dumbell Curl: Hold a dumbbell with the forefinger on the handle (the “lower” part of the weight) and lift the small finger off the bar. With palms facing thighs, curl right dumbbell up while slowly turning palm up and bending to the right with hand to the right (outside) of deltoid at peak position. Squeeze bicep for two-three count, turn head to opposite (left) side and start curling action with other arm while simultaneously lowering dumbbell.

• Incline Dumbell Curl (variation for second “giant set”): Laying with your back on a 45° angle bench, perform the dumbbell curl as above.

Once completed, perform a single set of the following brutal finisher:

• Dumbell Rack Curl: Borrowing from bodybuilding legend Vince Gironda, this “finishing” exercise leaves the biceps “devastated”. Starting at the lightest section (within reason if your gym has things like 2.5’s) of a dumbbell rack, hold a dumbbell with the forefinger on the handle (the “lower” part of the weight) and the small finger off the bar. With palms facing thighs, curl right dumbbell up while slowly turning palm up and bending to the right with hand to the right (outside) of deltoid at peak position. Squeeze bicep for two-three count, turn head to opposite (left) side and start curling action with other arm while simultaneously lowering dumbbell. Repeat four repetitions and go to next higher weight, repeating four repetitions up rack until you hit the heaviest weight you can handle and then reverse back down to starting position.

Prepared by John Davies
Photo: Chad Shaw

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle.

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.