Back & Biceps – With Simon Pegg

This is the back and biceps workout that we are using in Simon Pegg’s current training cycle.

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

  • Barbell Curl
  • Barbell Reverse Grip Row
  • Seated Dumb Bell Curl
  • Rear Delt Fly
  • Preacher Curl
  • TRX Reverse Grip Inverted Row
  • TRX Single Arm Curl
  • 1 Minute Hill Sprint (x2)

This will always include static stretches held for 30s on the muscles that have been worked. ย The TRX is a good way of doing this if you have one near.