Day 2-Legs, back and biceps

YMCA again this morning, was in and out in 45minutes including a quick warmup and warm down. Routine consisted of:

1. Legs- Leg extensionsRM, leg curlRM and squatsBB
2. Back- Lat pulldownRM, Seated RowerRM and back extensionRM.
3. Biceps-Bicep curlBB, seated bicep curlDB and standing bent over concentration curlsDB

My legs are already quite strong from my background in kickboxing so i found myself going up to 14 reps per set. For all exercises i aimed to do between 8-12reps for 3 sets. This rep range is to maximise muscle growth, it is a halfway point between muscle endurance and muscle strength.

TIP:The standing bent over concentration curl is great for developing peak and the outside of the bicep, do this exercise at the end of your biceps workout. Its called concentration for a reason, you must concentrate on the contracile part of the movement to make sure the bicep is worked fully, choose a suitable weight to allow you to get to your desired reps.

TIP:For any of the exercises you can make them harder by reducing your rest time between sets, at the moment im about 45seconds to 1 minute rest between sets and about two minutes between exercises although the first two exercises of any muscle group i will do one after the other without a break (this is known as Super Sets and really works the muscles hard).