HD Bodybuilding Workout #11
Back and Bi Day
Flavors of the week:
30 minutes prior to training:
Intraworkout: 2 scoops of Blue Raspberry Modern BCAA+™
The Workout - 4 sets per each super-set
1 a) Snatch Grip Deadlift x 6
1 b) Wide Chins x 12
• Push the hips back on the Snatch Grip Deadlifts, don’t round the back.
• Full range of motion on Chins, squeeze at the top and slowly lower
2 a) Bent Over Rows – underhand grip x 6
2 b) Barbell Curls x 12
• Pull the barbell in tight, near navel and squeeze. Control descent.
• Don’t use the back with curls, elbows in tight, fists tight to shoulders and take small finger off the bar. Squeeze hard for two to three count. Peak Contraction. Slow descent. Burn
3a ) Close Grip Chins x 12
3b) Drag Curls x 12 - 16
With Drag curls, it’s all about PEAK CONTRACTION. Full pump, squeeze hard as possible at the top. High reps, 12 to 16 and make sure constant tension.
Dumbbell Rack Curl: From bodybuilding legend Vince Gironda, the ultimate biceps ‘finishing’ exercise. Starting at the lightest section (within reason of course) of the dumbbell rack, grasp the 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 deltoids 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.
Zottman Curl – 3 x 16
How to perform a Zottman Curl
Forearm roll-up: Holding bar at shoulder level, roll-up with full range of motion, return slowly. Sets should last 90 seconds
Finish your workout with 1 scoop of Cookies and Cream OxyELITE Protein™ with your beverage of choice.
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