This is the back and biceps workout that we are using in Simon Pegg's current training cycle. Warm-up I always advocate a 'functional' warm-up with mobility drills and one that it relevant to the workout, e.g. spinal flexion and extension. 3-4 Sets 8-12 Reps @ 80% 1RM Tempo 2:0:1:0 Rest 30-60s between exercises
This will always include static stretches held for 30s on the muscles that have been worked. The TRX is a good way of doing this if you have one near.
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