Having great muscle tone and definition is 80% diet and supplementation and 20% exercise. I will be writing a blog post on supplementation and diet shortly.
Today I worked back and biceps. I did 2 supersets which is 2 exercises done back to back with little to no rest in between exercises and 1-2 minute rest in between sets. And I did one burnout on cable machine which means I did on arm at a time with no rest in between, the rest was while I was working the other arm.
Superset 1: (4 sets)
Biceps curl with plate 25# 15 reps
Wide grip seated row 40# 10 reps
Superset 2: (4 sets)
Bentover row w/40# barbell 2 sets w/underhand grip, 2 sets w/overhand grip 12 reps
Seated incline hammer curl with 15# dumbbell 5 reps single arm 5 reps both arms
Burn out set: (4 sets) burn out means you do switch out arms with no rest 4 sets
Cable biceps curl arm 8-10 reps
Cable Lat pull down single arm 8-10 reps
Pre-workout Limitless in cotton candy
Intra-workout Scivation Xtend in fruit punch
Protein whey blend Rule 1 in cake batter
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