Powertec LeverGym Back and Biceps Workout with Rob Riches


Rob Riches walks us through a back and biceps workout on the LeverGym, emphasizing proper form and technique for optimal results.


About Rob Riches

Rob Riches is a Fitness Model, 2x WBFF World Fitness Champion and a personal trainer with certifications through NASM (National Academy of Sports Medicine), YMCA & REPs (Register of Exercise Professionals).

Video Transcript

Hey, What’s up guys. My name is Rob Riches and I’m about to share with you may back and bicep workout on this Powertec Levergym. First I need to warm up and for this I’m gonna start with inverted rows.

It’s a great back warm up, but now it’s time to move on for the first big back exercise and for this I need to add some weight on the lever arm to start with some bent over rows.

The bent over lever row is one of the best mass building exercises but I still need to warm up so this first set is just a warm up to pump some blood into the muscles. That’s the warm up set done, now I can start to add more weight to overload the muscle and encourage some growth. I find the best rep range to encourage muscle growth is between 10 or 12 so you want to select the heaviest weight you can manage for up to 10 or 12 repetitions keeping good form.

I just about manage to get that 12 rep in. Another great technique besides going heavy is to include a drop setting in your last set. And this involves about taking a 3rd of the weight off immediately after you fail and then going back in and doing as many more repetition with good form as you can. So let’s go into that. That last drop set gives me a crazy burn in my back. Done with a heavy compound movement now it’s time to move upwards and switch up to the lat pull down to help target my lats. So let’s get to it.

This is one of my favorite back exercises. As over the years, it helped me add width my lats and give me that wide V-taper look. I’m already warmed up so I can jump straight in with a heavy weight for those 12 reps. That was a good set but I need more weight. Good job this levergym can handle up to 300 pounds.

That was a great set and although I’m not gonna do a drop set on this one, I am gonna do a rest-pause. This really push the body hard and encourages a lot more muscles fibres to be used. This involves resting for 10 or 15 seconds and then jumping straight back to that set to get a few more reps out with the same weight. Those were great final reps and in addition to try and overload the muscle with heavy weight each time, another thing you could do is to reduce the rest period between sets. So I’m gonna keep things moving and go on to the next exercise which is seated row.

The seated row is a great exercise to finish off my back workout with. It really allows me to feel an intense deep feeling in the center of my back helping to build thickness and depth to my upper body. But I’m not done yet. Still need to go up one more weight increase. This is my final work set for my back, time to give it everything I’ve got. That was a short but definitely intense back workout. I want to keep things moving now and go straight on with arm curl and hit my biceps. With my biceps having had a great work out already as a part of the back routine I’m jumping straight in with seated preacher curl to help add some peak onto the biceps.

With the biceps being a smaller muscle group than the back, I don’t need as many over sets to really fatigue them. With that said, I still need to overload them with heavy weight to help stimulate growth. So let’s set some more plates in there for the next work set. I love the intense burn the preacher curl helps my biceps, but I’m not done just yet. One more exercise to do to finish off peaking and defining the arms. The final exercise for the biceps is the cable concentration curl which gives a great peak for the biceps and is really gonna push me hard to the end of my workout. That’s a crazy pump in the bicep. Time to switch it over and work the opposite arm. And there we have it, my back and bicep workout. Short but sweet.

Join me next time for another one of my workouts on Powertec. Until then, go get to it.


Tagged , , . Bookmark the permalink.

70 Responses to Powertec LeverGym Back and Biceps Workout with Rob Riches

  1. Pingback: creation de sites internet au maroc et referencement sites web avac optimisation top 10 google

  2. I like the valuable information you provide in your articles.
    I will bookmark your blog and check again here frequently.
    I am quite certain I’ll learn many new stuff right here!
    Good luck for the next!

  3. Pingback: krzesło biurowe

  4. Pingback: clik the link

  5. Pingback: why not try this out

  6. Pingback: have a peek at this site

  7. Pingback: comic book zone

  8. Pingback: Sartox.com

  9. Pingback: Trackback

  10. Pingback: the benefits of garcinia cambogia

  11. Pingback: power supply kits

  12. Pingback: his response

  13. Pingback: canape-lit

  14. Pingback: view siteÂ…

  15. Pingback: water ionizer

  16. should apple cider vinegar be refrigerated

  17. Appreciation to my father who stated to me on the topic of this webpage, this weblog is actually remarkable.

  18. Pingback: Trackback

  19. finn.no says:

    Remarkable things here. I’m very glad to see
    your post. Thank you so much and I’m looking ahead to contact you.
    Will you kindly drop me a mail?

  20. article says:

    Hello! I could have sworn I’ve visited your blog before but after looking at some of the articles
    I realized it’s new to me. Nonetheless, I’m certainly happy
    I found it and I’ll be bookmarking it and checking back frequently!

  21. overall says:

    minecraft skins

  22. here says:

    cordless handheld vacuum reviews 2013

  23. I’m extremely impressed together with your writing
    abilities and also with the structure in your blog.
    Is this a paid subject matter or did you modify it yourself?
    Anyway keep up the excellent quality writing, it is uncommon to see a great blog like this one nowadays..

  24. report says:

    What’s up, its fastidious post about media print, we all understand media is
    a fantastic source of information.

  25. Nice post. I was checking continuously this blog
    and I am impressed! Very useful information specially the last part :) I care for such information a lot.
    I was seeking this particular info for a long time.
    Thank you and good luck.

  26. Its not my first time to pay a visit this web page, i am
    visiting this web page dailly and take good information from here everyday.

  27. Pingback: cordland.eu

  28. Pingback: texto interesante

  29. Pingback: click this link now

  30. am says:

    free samples by mail

  31. Pingback: water ionizer

  32. Pingback: Elzbieta Lukacijewska

  33. Pingback: vapor cigarette prices

  34. Evelyn Neave says:

    I am impressed, I need to say. Basically

  35. Pingback: builder leeds

  36. Pingback: http://www.klcodes.blogspot.com

  37. Pingback: dugdalemarketinggroup.com/video-doodle

  38. Pingback: muscle building supplements for women over 50

  39. Pingback: devis demenagement bordeaux

  40. All furniture and objects have to be moved and many types of loose dirt and
    debris should be swept away. I’m not impressed if all it does is text the consumer
    when it really is done.
    It is in all likelihood a bit more detailed actual beige than Diamond
    Dust as it is more of an dark beige color. These cycles
    happen to be professionally developed to look after your laundry without causing problems for fabric or colors.

  41. howbeit says:

    Thank you for every other informative site. Where else may
    I get that kind of information written in such a perfect
    way? I’ve a venture that I am simply now working on, and I have been on the
    glance out for such information.

  42. certainly says:

    texting abbreviations list

  43. This piece of writing is actually a pleasant one it assists new
    web viewers, who are wishing for blogging.

  44. Sito-Web.Org says:

    rca to hdmi converter box

  45. harbor freight monthly savings book

  46. article says:

    Although at the low-end in the price scale, the Dell Inspiron 560 Desktop
    Computer still packs in a few nice features that make it a fantastic choice to get
    a home budget system. In rinsing using the pressure washer, you are able to apply three methods.

    Contact the maker via phone or e-mail should you need help finding a retailer within your area.

    Many traces of the online activity are stored on your own PC as you browse the Internet, chat with friends making online purchases.

  47. magmic.Com says:

    calories in edamame

  48. chromium polynicotinate weight loss

  49. how many grams in a tablespoon of salt

  50. vinegar says:

    does cheese go bad if left out

  51. significant says:

    panasonic kx-tg7644m

  52. gluten free chocolate desserts

  53. Pingback: Visit Website

  54. Pingback: e cig reviews

  55. Pingback: green coffee bean extract dr oz

  56. Pingback: velocityevents.info

  57. Pingback: go to website

  58. Pingback: information

  59. Pingback: Zed Network

  60. Pingback: blog de noticias

  61. Pingback: droz weight loss pills

  62. Pingback: 10 best colon cleansers

Leave a Reply

Your email address will not be published.


You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>