Wednesday, June 4, 2014

Back and Biceps Workout with Nils Fredrik

Every once in a while, Nils Fredrik and I try to work out together. Nils has switched gym from the dark dungeons of 24Fitness to the brighter and nicer (and more expensive) Elixia. This makes it a bit easier for us get into the gym as we don't have to sneak around the entrance anymore to enter.

Nils Fredrik has recently switched up his program, so we decided to try it out together. This days workout focused on the back and and the biceps, and high reps.

The workout consisted of the following:
Seal Row - 4 sets x 15 reps
Pulldown - 4 sets x 15 reps
Standing Pulldown - 4 sets x 15 reps
Seated Biceps Curl - 5 sets x 15 reps
Spider Curl - 3 sets x 15 reps

+ some shoulder exercises because I wanted to.

Seal Row:

Seal rows are very similar to regular dumbbell rows. You just lie down on an inclined bench and row. Tough as heck!


Most people know, and have tried the pulldown exercise. Keep the body stable, pull down from a fully extended position and stop below the chin. Don't throw your body backwards to make it easier, decrease the weights instead.

Standing Pulldown:

Nils Fredrik shows this exercise well in the pictures above. Focus on those starting and ending positions. Keep your back straight, pull the weights down with straight arms. Keep your arms straight on they way up as well.

Seated Bicep Curl:

As in most of the exercises, keep your back straight. Lift one arm at a time. Try to squeeze the biceps at the top and activate the triceps at the bottom.

Spider Curl:

The starting position for spider curl is the exact same as for the seal row earlier in the workout. This time you won't pull with your back, but curl the biceps. This position makes it more difficult to cheat and you can squeeze out the last of your energy from the biceps.

It was a nice routine. Since we tried to do 15 reps on every set, we got quite tired at the end. I usually do a few more exercises on my back and biceps day, but doing this with Nils Fredrik was a nice change up. Try it for yourself and see what you think. Reply back to me if you have any questions.

No more excuses! Push push push! 

Oh, and some posing pics from the day before. :-P

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