SATURDAY
This Sunday is a chipper that focuses on back and biceps. This is a classic bodybuilding split. My preferred split is more of a push/pull combination but I like changing things up so I created this. I also like doing this the week after our chest/tri chipper.
It’s a good one. If you are not accustomed to high volume arm work we’ll talk about scaling options. We’ll be using bands if necessary. I want everyone pulling vertically at the end.
Part A
Back/Bicep Chipper
10/8 Cal Row
40 Ring Rows
40 Close grip empty barbell curl
20/16 Cal Row
30 DB Rows per arm 50/35
30 Dual DB Hammer Curls 25/15
30/24 Cal Row
20 Bent Barbell Row 95/65
20 DB Concentration Curls per arm 25/15
40/32 Cal Row
10 Wide grip strict chin-ups
10 Bicep chin-ups
50/40 Cal Row
Part B
5 Rounds
10 Strict Hanging Knee Raises
25 Toe Touch Crunches