If you workout consistently then by the end of the week you’re battered and bruised. What I like to do is mix it up Friday and Saturday. I use it as a little wrap up for the week. Hit some lifts I have not performed in a while. Stimulate some new growth. Being consistent is the key to training.

Have your set fitness goals but by adding some new exercises you will continue to grow. If you do not change your routine every 8 weeks you will plateau. Having a fitness plan that adds weight to your lifts is a good start. Try adding a new exercise to your routine. Whether it is at the beginning, middle, or end having a new exercise can significantly help your fitness. Stimulate new muscle, new growth, new gains.

Exercise Spotlight: (E) Dumbbell Croc Rows

Croc Rows are performed similar to traditional bent over rows. The main difference between the two rows are that croc rows are usually performed with the elbows flared out, 90° in relation to the ribs. Hence, the croc row’s name because of the arm positioning resembling a crocodile stance. This elbow position targets more of the top part of the upper back. The other difference is usually they are performed in high volume (20 reps) and heavy weight. Body English is permitted.

Workout: Friday Night Bicep Back-Up, Fri 31-July-2015

Workout Technique:

• sets x reps; dumbbells (DB); barbells (BB)
• Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
• (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
• Build up to work sets
• Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A. BB Romanian Deadlifts: 5 x 8 reps (4.0.1.0)

B. DB Croc Rows L/R (heavy weight w/ body english): 5 x 25

C. BB Bench Press: 5 x 20 reps

D. Smith Machine Upright Rows: 4 x 10 reps

E1. DB Alternating Bicep Curls (run the rack): 6+ x 6 reps (2.0.1.0)
E2. Tricep Dips: 6+ x 6 reps (3.0.1.0)

F1. Cable (high) Bicep Curls w/ straps: 5 x 10 reps (3.0.1.0)
F2. Cable (high) Tricep Overhead Extensions w/ straps: 5 x 10 reps (3.0.1.0)

Rock The Croc.