AM Pump Workout Session: Back and Biceps

Here's an early morning workout for Back and Biceps. This session uses short rest intervals with 3 or 4 sets of 10 reps. The first set or two serves as more of a warmup. The last 1 or two sets will increase in difficulty and approach failure due to the accumulated fatigue from the short rest intervals (30-45s most of the time).

This workout is still following the Ironman Positions Of Flexion principles. There's a midrange (compound) movement, stretch position movement and contracted position movement for each muscle group. The exercises from back will involve some biceps, so that is considered the midrange/compound movement.

I tried to alternate arms for the pulldowns and dumbbell rows to save time. This wasn't a good idea. The back is too large of a muscle group to do this. I was completely winded. This can definitely work on small muscle groups, but not so well with large muscle groups.

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