Powertec Functional Trainer Total Arm Workout with Ian Lauer

Powertec Functional Trainer Total Arm Workout with Ian Lauer

 

Team Powertec athlete Ian Lauer CSCS shows how you can get a complete arm workout with the Powertec Functional Trainer.

 

About Ian Lauer

Ian Lauer is an Actor, Fitness Model and a Certified Strength and Conditioning Specialist via the NSCA (National Strength and Conditioning Association) as well as Certified Spencer Pilates Instructor through NESTA (National Exercise & Sports Trainers Association).

Video Transcript

Hi, I am Ian Lauer with Team Powertec, with the functional trainer. A lot of times you hear about people talking about functional training and they maybe balancing or doing this or doing that but I wanna show you how the powertec functional trainer can actually take you through your normal workouts as well. And were gonna focus today on arms.

So first exercise I’m gonna have you do is a triceps push down. We step into position with the long bar, in place and press. Movement is taking place at the elbow and squeezing the triceps. Press and squeeze, press and squeeze. A basic exercise is gonna get you some great results in the triceps.

Next were gonna move down into the bicep curl. So again you’ve seen this exercise a thousand times, either with dumbbells or a barbell. Here we drop into a position, step forward slightly and you’re ready for bicep curls and squeeze. Stretch bicep on the way down, and contract and squeeze at the top. And that’s the biceps just like so.

Ok, quick transition, so that working both arms at the same time. Now were gonna work on one arm at a time. So for that we’re in place right here for single arm triceps push down. What I’m gonna do is use the reverse grip, will extra emphasis on the outside portion of the triceps. We’re up, pressing down and press down. You should see the back of the arm working. It’s really important to build up the back of the arm cuase its actually the larger of the two muscles between the triceps and the bicep and of course you would alternate and hit the other arm as well.

But for the sake of time were gonna move into the high cable curl, right here single arm and curl, and curl. And this is for that bicep. And this movement with the elbow up high really helps focus and work on building that peak.

And there you have it just like that. Four simple exercises they can do in the functional trainer to help build the arms you’ve always wanted.

For more information on how Powertec can help you reach your goals, visit powertecfitness.com.

 

Biceps and Triceps Superset on the Powertec Workbench Multisystem with Rob Riches

Biceps and Triceps Superset on the Powertec Workbench Multisystem with Rob Riches

 

Team Powertec athlete Rob Riches shares the key to supersetting for both biceps and triceps.

 

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

Now the key to super setting is start off from the big exercise first and then move on straight after to that smaller exercise. But in this case, working the triceps. This close-grip chest press is really working the outer head of this triceps. This is great for giving us that horseshoe-like effect and helping to add a little bit more size so you still want to go as heavy as you can.

Superset are not just about volume. We want to overload muscle with as much weight but then keep that intensity, that training threshold high as we move on to the next one and this next one is right here with a overhand triceps push down, so let’s get to it.

Again, the focal point with the overhand push down is to really squeeze that triceps head at the end of the movement. So, although you’re moving from one machine to the next, super setting both exercises your tempo and form still needs to be the same as though you are doing them in the standard pyramid sets, increasing the weight and dropping the repetitions. With supersets, I would recommend aiming for any reaching of 12-15 repetitions but keeping that intensity that squeeze in the muscle as tight as you can on every rep. That way, you really beginning to overload that muscle with that intensity without having to do the added pyramid of the weights.

Next up biceps and for this we move back on to our close-grip but this time underhand and utilize this short bar as a bicep curl.

Well, what I love about doing arm curls on the lever arm is that, unlike the usual weight where you tend to get a sticking point, you got this dead weight that you’re lifting up, the further away that fulcrum, the pivoting point, which is the elbow, the harder it becomes and then it becomes much easier as you put it back in towards your body. With the lever, it’s kind of somewhat like a cable in the sense that it keeps that resistance at a constant throughout the range of motion. So with this one we get perfect form providing we keep the elbows tucked in, and can again squeeze on the bicep on every portion of that range of motion up and then lower back down.

Next up, we move on the arm curl and for this, I need to grab the attachment, lock this in, and put some weight on.

This is one of the main benefits of lever system is that you can very quickly and effectively move from the lever arm which acts much like a compound exercise with a big free weight to an isolated exercise here and utilizing your tempo to increase that contraction of the muscle as quickly as you can, still with good form and technique, and controlling the weight up, you’re not quite literally throwing the weight up. This way, you can begin to recruit those Type 2B fibers, which coming to play at the end of that work set. so that way we maximizing their involvement going from exercise that compound like movement over to an isolation exercise as really the same time of work set.

Okay, that’s all I have time for today. Join me next time and I will be using more of Powertec workbenches and multisystems to show you how to double up your results and cut your training time in half.

See you then!

 

Powertec Workbench Multisystem Bicep Blasters with Ian Lauer

Powertec Workbench Multisystem Bicep Blasters with Ian Lauer

 

Team Powertec athlete Ian Lauer CSCS shows his guns with the best Bicep workouts using the Powertec Workbench Multisystem.

 

About Ian Lauer

Ian Lauer is an Actor, Fitness Model and a Certified Strength and Conditioning Specialist via the NSCA (National Strength and Conditioning Association) as well as Certified Spencer Pilates Instructor through NESTA (National Exercise & Sports Trainers Association).

Video Transcript

Hi I’m Ian Lauer, Certified Strength and Conditioning specialist and Team Powertec member, I’m here to talk to you today about biceps. Normally, I’m talking about sports-specific training but let’s cut to the chase. Every guy when they first start working out, first thing they do is this, they want to see how big they can get their biceps. So the Bicep Curls and other exercises to build those biceps are gonna help you do that. And also on the field, or in the ring or wherever it is, if you’re throwing hook punch you need that support through the bicep. If you tapping you need to go grab and pull so the bicep also a muscle that is also gonna help you function and improve your game as well.

So let’s get into some movements for the bicep. First, I’m gonna show you an exercise, a compound movement which is a row so quickly we transition from one exercise to the next. Now on triceps, we use a Close Grip Bench Press, here we’re gonna use a row so we’re here and we are going to pull working that bicep and if you really want to get extra emphasis, go underhand and squeeze. Now, even though most people would consider this as a back exercise which it is, the back is the primary mover, but the bicep as you can see is working – it’s the secondary mover. And to build mass in the arms, you really have to put your time in on this compound movements. They are compound movements because you’re working from multiple joints. That was a great exercise to build that mass in the bicep.

Now let’s go into a bicep-specific exercise. We’re gonna put our bar on here. See? Just like that it’s in place, I’m gonna step in and one of the granddaddies of the exercises to build those biceps is the Barbell Curl. And you may look at the machine and say “How am I gonna get that done?” Well, it’s right here. The swivel movement allows you to do it on this arm perfectly. So we are here, in position and exhale as you curl it up. We’re here, exhale as you curl it up, and exhale as you curl it up. And you should be able to see that bicep working. It doesn’t take long until you feel it kick in. So that is the basic Bicep Curl on this machine. And if you’re looking for other ways to get it done, there are attachments that go in that really can help you hammer and isolate that bicep.

One of my favorite things about the Powertec equipment is the versatility. If you buy a piece of equipment from most companies, it is what it is when you buy it and that’s it. But Powertec, you can add on later if you want to and you know you’re gonna be getting equipment and additions that are actually gonna be functional and quality movements. So here, this is one of the accessories you can get: this is a Row and a Bicep Curl.

Alright, so then you’re in position for concentration curls. We’ll do minor adjustments to change the focus. Here we are, in position and curl. Now you see how this really isolates the bicep ‘cause you’re in this Preacher Curl position, there’s no chance to cheat. You can’t really rock to get your shoulders into the movement or your lower back. It’s all bicep focus here. So this is just another example of one of the great add-ons that you can get later or you can get when you originally purchase your piece of equipment from Powertec.

So, now you see the importance of your arm training and how it can improve your game. Get in and get yours. Make it happen here on your Powertec Multisystem.

 

Powertec Compact Gym – Training The Big Four with Rob Riches

Powertec Compact Gym - Training The Big Four with Rob Riches

 

Team Powertec athlete Rob Riches shares his workout tips on performing the Big Four exercises (Bench Press, Squats, Deadlifts, Clean & Press).

 

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

Hi, I’m Rob Riches part of Team Powertec and behind me is all new Levergym Compact Gym. All the best exercises at the fraction of the space. And what a better way to get started than showing you how to train the big four on a complete gym set up as small as the Compact Gym. Today, I’ll be focusing on the legs, the chest, the back and the arms. But first, I think I need to make a few adjustments and set the Compact Gym up.

The first of the big four muscle groups is gonna be quads and for this one, Leg Press. Gives you a nice stretch and really recruits all four muscle heads in the quads to help with size, separation, and strength.

Okay, a few tips on performing the Leg Press. First of all, body alignment. Ensure that the ankles, the knees, and the hips all remain in that same plane of motion so that when you are pushing down, the load is over quads and you’re not losing out on any energy lost around the joints, the knees and the ankles being out of that alignment. It’s really being able to deliver the most power in that set.

Talking about weight, I started off with a warm up, progressively build up heavier worksets aiming for about 10-12 reps on each set. That way you can slowly overload the muscle allowing it to grow at a safe and steady pace. And finally breathing and core. Even though you’re focusing on the legs, it’s important to engage the core so that you have good foundation to push away from. Breathe out, abs in tight, and push the legs out. Breathe in through the nose, abs are still tight, allow the weight to come back down but without touching the machine.

Now moving on to the upper body and chest and for this one, let’s make few more arrangements with the Compact Gym.

The Bench Press is one of the best exercises for developing and building up the chest. I’ve set the bench at a slight incline to allow me to focus to the upper portion of my chest. One of the great things about working in a machine, like the Compact Gym is that it delivers a precise range of motion allowing you to deliver all of that effort and strength to that single plane of motion with the body, therefore, delivering all of that effort to the upper area of the chest.

The main key to building up the muscles in the chest is to constantly overload and add more weight. Now, we know we can add up to 300 pounds on here. The key is how effectively you lift. So, a few pointers towards that. Make sure that your wrist elbow and shoulder are again, kept in that same plane of motion. And when you’re lifting, you’re keeping your lower back on the bench and not lifting up. This will help transfer and keep all of the stress on the upper area of the chest.

It’s getting me out of breath already. Let’s keep things moving and switch from the front to the back focus on the rear lats.

With the back, you have a whole musculature, a whole array of different muscles each with their own function. But really there’s 3 big movements when it comes to training the back. And that’s some form of pull down, some form of lift and the third one being a row. For this one, we’re gonna focus on the pull down allowing us to go as heavy as we can and keeping that movement strict and good form.

The main points to performing a Lat Pulldown whether you’re on a cable or a machine exercise like the Compact Gym, is to focus first on the muscle group that you are engaging as supposed to how much weight you are lifting. What I mean by that is, when you have the arms up focus on your upper back, squeezing and contracting before you start to pull the weights down. See my back. Squeeze the upper shoulder blades in, kind of is if you have 2 fingers between the shoulder blades, pinch them and when you start to move those muscle groups, then pull the weight down and emphasize the movement. That’s really gonna help you develop, add some strength and condition to the upper back.

Speaking about the upper part of the body, let’s switch now to the arms, biceps and triceps, and start off on a big tricep exercise.

One of the reasons I started off on the quads and then went to the chest, the back and the now finishing off with the arms is that I can basically keep the same weight. Now that might be quite like for the legs but it I’m doing a circuit style of training session where that was primarily my warm up building up to the bigger muscle groups. By the time that I get into the arms at the end of the circuit, that weight is really quite a lot for my triceps and biceps to have to move. So, its a great fat burner to work in a circuit starting off with high volume and lighter weight for some of the bigger muscle group but then stick them with that weight and turning the small muscle group into a mass building exercise.

There you go, four exercises to train four of the big muscle groups in the body and give it a try in a circuit style fashion. Start off with a lighter weight with the biggest muscle groups and then work your way around with the smaller muscle groups. Getting real deep burn in the triceps by the fourth exercise in doing Tricep Pushdown.

For more exercise, ideas and to see all of my training videos go to powertecfitness.com. My name is Rob Riches and I’ll be back real soon to show your tips, tricks, and techniques with the whole line of Powertec Fitness.

 

Rob Riches Biceps Workout on the Powertec Functional Trainer

Rob Riches Biceps Workout on the Powertec Functional Trainer

Rob Riches Biceps Workout on the Powertec Functional Trainer

 

Rob Riches guides us through a biceps workout on the Powertec Functional Trainer.

 

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 Guys I’m Rob Riches, part of Team Powertec, ere with the new Functional Trainer. Now with biceps being perhaps one the most popular muscle groups to train, everyone is now looking for a way to grow their biceps but still keep that definition and muscular separation. So today, I’m going to show you three exercises to help you achieve that.
The first exercise is the Bar Curl. One of the best exercises for adding some mass to the arms but again we want to keep it toned and keep that definition there as well. So by keeping the bar attached to two separate isolated cables, we are adding a level difficulty into the exercise that’s going to keep those stabilizing muscles, firing drop full range of motion. Let me show how it’s done.

Now, that might look simply enough but really, I’ve made it much challenging by again, stepping forward on one leg keeping my back heel raised up. This keeps me a little bit unstable, meaning I’m having to work that much harder to keep that weight central and curl it up. Secondly, my arms are slightly forward. I never fully lengthening my arms out. The bar is always keeping some level of tension on my bicep. And thirdly, because I have weights pretty much attached to either end of the bar, unlike a machine – a fix bar machine, I can’t just lift up and down. I have several different ranges and planes of movement to have control the weight through. So up to the top, breathe out, exhale and squeeze and then little bit slower on that tempo back down but without lengthening your arms to their full-length then repeat the exercise.

Okay, moving on to the next exercise and for this I’m going to change the bar to a single handle and put the cable pulley down to its lowest setting.

Performing this single arm cable concentration curls is a great way to really add that peak to the top of biceps. Depending on where you place your elbow and pull that handle in is really also a great exercise for toning this outer portion of the bicep hoping to give you that separation between the bicep and the tricep. To perform it correctly, few pointers: squat down as though you’re doing a back exercise so you have you hips pushed back, your knees bent but no further over the way your toes are . Then keep the arm s straight, keep the elbow and shoulder aligned, curling the handle and our wrist up towards the opposite shoulder. All the time keeping our back straight, chest slightly elevated and our abs keep in tight.

Now, I mentioned about depending on the way you have the elbow let me explain. If we angle the elbow slightly outwards so that the shoulder and elbow are still in line but we bringing the handle and wrist more towards the upper area of this chest, you see the difference in which part of the arm is being worked, a little bit more of the outer part of the bicep. The very different feeling than the first bar curl but equally as important for helping to define the overall development of the bicep.

Moving on to the third exercise of our bicep trio and for this I’m going to use the opposite side of the cable machine and put this pulley up towards its top position. This final exercise is another great exercise to really help keep that bicep, adding overall definition, shape, and conditioning to the entire arm. What I’ve done is have the cable pulley up to its top position and with the single handle, I’m going to step away from the machine so that my arm can be at full length. From here, keep the upper arm fixed in that parallel position to the floor and at the right angle to my body and now just curl the handle up towards my shoulder without allowing this upper arm to move.

Really is an isolated exercise and to get the most out of this, you don’t much that weight. So you may find yourself having to change weights throughout the different exercises that we done throughout this trio. In that perspective, you may want to stick with each exercise and perform 2 – 3 sets, aiming to at maybe a rep or two per set keep that intensity timing high.

Now, few points about this exercise. When you’re curling, again keep the wrist, elbow and shoulder in full alignment to keep maximum stress of that weight on the bicep head. And secondly, to really get the most out of this high cable bicep pulley to get peak contraction, exhale as you’re pulling in and squeeze the bicep as though someone’s got a hand around your arm and they tighten their grip. Really squeeze that bicep at the top just for a split second and then control the weight back down but without lengthening the arm fully. This will help keep some tension in the bicep and really make it a efficient exercise.

Hopefully, those 3 bicep exercises will allow to take your arm exercise to that next level increasing lean muscle mass but also keeping some tone and definition in there as well.

Stay tune for more tips, tricks and techniques on Powertec Fitness Equipment and I’ll be back real soon to help you take your training to that next level. Take care.

 

Rob Riches Back and Biceps Workout on Powertec Lat Pulldown, Basic Trainer, and Workbench

Rob Riches Back and Biceps Workout on Powertec Lat Pulldown, Basic Trainer, and Workbench Series

 
Rob Riches calls on his encyclopedic knowledge of ideal form and technique to demonstrate a back and biceps workout on Powertec equipment.

 

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

Hi Guys, Welcome to my back and bicep workout using Powertec Lat Pulldown Machine, Basic Trainer and the Workbench Series. I’ll be looking at building inner back thickness and adding a peak to the biceps. First off, Close Grip Lat Pull Down and a warm up of 20 reps.

Warm up done. It’s important not to take your body to muscular failure on that first warm up set. We need to save a bit of energy for the heavy work sets which I’m gonna move on to now, so let’s get some more weight onto the machine.
To really get out of the most out of the Close Grip Pull Down, sit with your hips all the way towards the leg press and keep your chest up. This will help keep the focus of the muscles firmly on the inner back, which is right where we want to be working in. I’m really feeling that one on my inner back and for the next set I’m gonna increase the intensity by using a long bar and a slightly wider grip for another hand pull down but first I’m gonna get some more weights on there and keep pushing my body to its limit.

What a difference! Changing the attachment from a D-grip to this long bar and just a slight variation in my hand position can make all the difference in the muscle group that you are training. Before I was feeling on my inner back now I’m feeling it more my lower lats so it’s great to switch it up once in a while. Moving on to the next exercise I’m gonna continue working on my inner back thickness with some Single Arm Low Cable Rows.

Single Arm Cable Rows are a great isolation exercise to help continue working the inner back after doing the Close Grip and Underhand pull down. Now, for an active stretch before moving over to the right hand side. That was 12 reps, I still feel like I can do some more weights and continue pushing the muscles in my back but first another active stretch on my right side. Now that one to my heavy work set, I’m gonna aim for just 10 repetitions giving it everything I’ve got and squeezing the muscles in my lats as hard as I can each time I pull my elbow up. That’s giving me a great pump in my inner back and my lats and also in my rear delts and my biceps. Time to finish up back with some wide grip pull ups.

The last exercise for biceps and the end of the workout are Low Cable Straight Bar Curls. This adds a great peak to the biceps and helps keep the resistance consistent throughout full range of motion. Those are good burn but I’ve still got a little bit more energy to give so on my final set I’m going to load up the weight even more and if maybe incorporate a drop set to really push my biceps hard and give it everything I’ve got.

Incorporating a drop set like that into your final exercise is a great way to get the last bit of energy out and gives a great burn in the biceps.

Well that’s the end of my back and biceps workout. Join me next time and I’ll be sharing with you another one of my favorite work outs on Powertec.

Until then take care!

 

Powertec Biceps Workout with Rob Riches

Powertec Biceps Workout with Rob Riches

 

Learn proper form (foot stance, hips, arm extension) with barbell curls.

 

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

Hi I’m Rob Riches and welcome back to my power and strength training series. Where today’s focus is all about the biceps. The one muscle group that every guy wants to train to be able to show off when he’s out. I remember, for me years ago, it’s the only muscle that I wanted to train and it’s what got me started and interested in fitness. So let’s get started.

Now the arm curl is one of the best mass building exercises to really help thicken out the arm and add some depth and width into the bicep head. I’m using an easy curl bar as this gives less stress on the wrist than using a conventional straight bar. So for the first exercise, just warming up 15-20 repetitions with about 50% of your usual lifting weight. Already I’m getting a great burn in my biceps.

Now I wanna talk about form and technique here before I start to overload and add some more weight unto the bar. The first thing is about posture and your stance. It’s all too easy to add too much weight to the bar and start swinging back and forth taking off a lot of stress on the bicep head and placing it more on areas like your lower back and involving your shoulders to do much of the work. So chest up, shoulders back, my knees are slightly bent, my hips are pushed back, therefore even when the weight comes out away from my center gravity, I’m well stable and balanced. Second point is to keep my elbows fixed at my body so only the bicep is doing the work, not whole arm swinging out. Now that I’ve got blood a bit pumping around my arms, I can start to overload the bar and take the weight up to a level where I’m gonna fail, run about 10 reps.

Yeah, that weight pretty much took me to my threshold, the point out which I can no longer lift that amounts of weight without breaking my form. So that’s exactly the point I need to be at.

Another point I need to bring up is when you start off the arms are pretty much completely straight. You curl all the way up without allowing the elbow to come forward. So as much as the bicep can peak, but when you control the bar back down try not to let the bar touch you thigh again because it requires that much more energy and effort on the behalf of the bicep to then get that arm back up into a position where you really start maximally overloading the bicep. So really it’s a short range of movement, kinda like that. Okay, let’s add about 10 or 15% more weight to the bar and really start to overload and get my biceps growing. Yeah this one should do it.

Now you saw halfway through or for final few reps I kick one leg back and that’s to help stabilize me so that when the weight starts to become too heavy for my muscles I’m not then gonna be rocking back and forth. So it’s a good tip if you really overload and add more weight is to put one leg back, keep your chest up and it gives you much better support.

The next point that I want to bring up is hand positioning on the bar. Now I’ve got quite a neutral position about shorter with the bar which keeps as much stress as I can on the main head of the bicep. If I start moving my hands in or out, yes I’m gonna shift area on the bicep where I’m really hitting hard but as it’s the first exercise of my bicep workout I wanna give it everything I’ve got. So stick with the basic, neutral hand positions early on in the workout and then as you start to fatigue, the bicep in this case you can start to vary the hand movement to affect more of the outer and inner.

 

Powertec LeverGym Back and Biceps Workout with Rob Riches

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.