Christian’s BodyBlog

Saturday:

Today it was time for Back and Biceps. This is how my trainig looks like.

Start with a warmup with barbell rows 10 reps 50% of max 6 reps of 70% of max 2 reps with 90% of max what i row in working sets and reps.

Barbel rows 2 sets of 4-6 reps

Chins 2 set of 6-8 reps

Dumbbell rows 2 set of 4-6

Biceps:

Warm up routine.

2 sets of 4-6 barbell curls. This is my favorite and where i am strongest in can curl 6 reps of 60 kgs 65kgs in 4 reps.

1 or 2 sets of 21s with barbell to finish it off.

This workout is fast and easy the whole idea is to recover as fast as possible for the next week.

It is very easy to build up dangerous amounts of acids in your muscle that takes long time to recover from, and training to much will damage the muscle fibers so much in that degree that 1 week of recovery is NOT sufficient. This program has worked the best for me and is optimal for building muscles IMO.

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