Back (3 Straight Sets, Includes Traps): The reasoning behind doing only straight sets for back is simple. The back is a large muscle group and to work it, you must recruit a lot of arm, in particular bicep help. Therefore, you most drop sets and super sets will guarantee bicep failure but won't guarantee total back failure. The answer to attacking the back is carefully thought out straight set pulldown. Perform two warm up sets before beginning your all out set. The first warm up set should be very light. The second warm up set should be moderate (approximately 60% of the weight you'll use on your all out set). Next, perform one straight set to complete failure. You should be able to perform 6 - 10 repetitions.
Your next back exercise will either be a bent over reverse grip row or a machine row. Choose one. Perform one straight set of 6 - 10 repetitions to complete failure. Form is of the utmost importance and you should also be very aware of holding your static contraction for at least one second on every rep.
The final back exercise is the shrug for your traps. Choose either cable, dumbbell, barbell or machine shrugs. One light warm up set is advised on this exercise. Once you've completed your warm up, perform one straight set of 6 - 10 perfect repetitions to complete failure. Your back is finished.
Biceps (1 Drop Set): By this point, your biceps should be somewhat pre-exhausted from your back workout. Choose one bicep exercise and perform one set of 6 - 10 perfect repetitions to complete failure. Immediately drop the weight by 50% and finish the biceps off by working to complete failure. Your biceps are finished, they should feel like they're about to blow through your skin.
Take one to two days off (Judged by how you feel)
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