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).
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.