Tag Archives: Reverse Barbell Curl

Tuesday – Pull Workout

  • Conventional Deadlift (w/o belt)
    • 275 lbs x 1 rep
    • 325 lbs x 1 rep
    • 385 lbs x Failed*
    • 345 lbs, 3 sets x 1 rep
  • Barbell Shrug (w/straps)
    • 630 lbs x 14 reps
  • Barbell Row (w/o straps)
    • 215 lbs, 7 sets x 7 reps
  • Weighted Chin-up (BW = 180 lbs)
    • 10 lb backpack, 7 sets x 7 reps
  • Reverse Barbell Curl
    • 45 lbs, 7 sets x 7 reps

Comments:

* I made 2 attempts and both times was able to break the weight free from the ground. I am going to have to learn how to round the back while I deadlift again since I haven’t done this movement on a regular basis in a long time. I have been doing a clean deadlift and Romain dealift in which the back is kept straight which is more safe for the back but doesn’t allow you to handle the same amount of weight as you can when you round your back.

Monday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 185 lbs x 3 reps
    • 220 lbs x 2 reps*
  • Overhead Press
    • 105 lbs, 7 sets x 7 reps
  • Arnold Press
    • 25 lbs, 7 sets x 7 reps
  • Around The World Lateral Raise
    • 25 lbs, 7 sets x 7 reps
  • Barbell Front Lateral Raise
    • 45 lbs, 7 sets x 7 reps

Arms

  • Superset: Barbell Curl & Skull Crusher
    • 75 lbs, 7 sets x 7 reps
  • Superset: Reverse Curl & Standing French Press
    • 45 lbs, 7 sets x 7 reps**
  • Superset: Concentration Curl & Dumbbell Triceps Extension
    • 25 lbs, 7 sets x 7 reps***

Comments:

* My goal was to try for three reps but I yet fell short of this goal. I might lay this exercise to rest for awhile and continue with high volume training for awhile instead before making another attempt.

** The weight I chose for this exercise wasn’t appropriate for the french press and I didn’t even feel a burn in the triceps. I will change this superset to alternating dumbbell curl and french press the next workout.

*** I already include an overhead extension in my workout so I am going to switch to overhead dumbbell triceps extensions to triceps kickback. I am just getting back into supersets and may have to experiment a few times until I find the right combinations.

I am also doing to add a fourth superset for the forearms combining reverse barbell curl and wrist curl together.

Wednesday – Pull Workout

  • Barbell Cheat Row  (w/ straps)
    • 275 lbs x 12 reps
    • 320 lbs x 12 reps
  • RDL (w/ straps)*
    • 325 lbs x 7 reps
    • 355 lbs x 5 reps
    • 405 lbs x 3 reps
  • Barbell Shrug (w/straps)
    • 560 lbs x 12 reps
  • Reverse Barbell Curl**
    • 45 lbs, 2 sets x 12 reps
  • Barbell Cheat Curl
    • 145 lbs x 7 reps
  • Double Overhand Isometric Hold
    • 275 lbs x 12 sec
    • 335 lbs x 12 sec

Comments:

* The first set of Romanian deadlifts felt relatively easy to lower the bar below my knees while keeping my back straight. On the second set I was able to lower the bar below my knees but my back began to round out a little. The last set was almost too heavy for me at this point in time. I could only lower the bar down to the knees.

** I decided to do reverse curl before cheat curl in order to warm up the biceps. I was worried that it might fatigue my grip but it had no negative impact on my ability to bicep curl and made an excellent warm up.

Wednesday – Pull Workout

  • Barbell Cheat Row
    • 350 lbs x 7 reps (w/ straps)
  • Rack Pull (w/o belt, w/ straps)
    • 350 lbs x 7 reps (2nd pin, below knee)
    • 430 lbs x 7 reps (3rd pin, from knee)
  • Barbell Shrug (w/o belt, w/straps)
    • 430 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 170 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
  • Dumbbell Bent Over Lateral Raises
    • 30 lbs x 12 reps
    • 40 lbs x 12 reps
    • 50 lbs x 12 reps
  • Barbell Cheat Curl
    • 150 lbs x 5 reps
  • Dumbbell Hammer Curl
    • 40 lbs x 12 reps
  • Alternating Dumbbell Curl
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 7 reps
  • Barbell Reverse Curl
    • 75 lbs x 12 reps

Saturday – Pull

  • Barbell Cheat Row
    • 205 lbs x 7 reps (w/o straps)
    • 340 lbs x 7 reps (w/ straps)
  • Rack Pull (w/o belt, w/ straps)
    • 340 lbs x 7 reps (2nd pin, below knee)
    • 420 lbs x 7 reps (3rd pin, from knee)
  • Barbell Shrug (w/o belt, w/straps)
    • 420 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 170 lbs)
    • 10 lbs x 7 reps
    • 35 lbs x 7 reps
  • Dumbbell Bent Over Lateral Raises
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
  • Barbell Cheat Curl
    • 170 lbs x 3 reps
  • Alternating Dumbbell Curl
    • 70 lbs x 7 reps
  • Barbell Reverse Curl
    • 75 lbs x 12 reps

Wednesday – Pull

  • RDL (w/o belt, w/ straps)
    • 325 lbs x 5 reps
    • 395 lbs x 3 reps
  • Barbell Cheat Row
    • 315 lbs x 12 reps (w/ straps)
  • Barbell Shrug (w/o belt, w/straps)
    • 395 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 170 lbs)
    • 35 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 35 reps
  • Bent Over Dumbbell Lateral Raises
    • 40 lbs x 12 reps
  • Barbell Cheat Curl
    • 180 lbs x 1 rep
  • Reverse Barbell Curl
    • 75 lbs x 12 reps

Monday – Pull

  • RDL (w/o belt, w/ straps)
    • 325 lbs x 5 reps
    • 390 lbs x 3 reps
  • Barbell Row
    • 310 lbs x 12 reps (w/ straps)
  • Barbell Shrug (w/o belt, w/straps)
    • 390 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 168 lbs)
    • 45 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 30 reps
  • Dumbbell Shrug (w/ straps)
    • 70 lbs x 70 reps
  • Bent Over Dumbbell Lateral Raises
    • 35 lbs x 12 reps
  • Barbell Cheat Curl
    • 155 lb x 3 reps
    • 175 lbs x 1 rep
  • Dumbbell Hammer Curl
    • 40 lbs x 12 reps
  • Reverse Barbell Curl
    • 70 lbs x 12 reps

Tuesday – Pull

  • RDL (w/o belt, w/ straps)
    • 325 lbs x 3 reps
    • 375 lbs x 3 reps
  • Barbell Row
    • 205 lbs x 12 reps (w/o straps)
    • 295 lbs x 12 reps (w/ straps)
  • Deadlift Lockout (w/o belt, w/straps)
    • 485 lbs x 1 rep
    • 540 lbs x 1 rep
  • Snatch Deadlift (w/o belt)
    • 240 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 25 lbs x 7 reps
    • 40 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 15 reps
  • Bent Over Dumbbell Lateral Raises
    • 30 lbs x 12 reps
    • 35 lbs x 7 reps
  • Dumbbell Hammer Curl
    • 60 lbs x 7 reps
    • 70 lbs x 5 reps
  • Dumbbell Concentration Curl
    • 60 lbs x 7 reps
    • 70 lbs x 3 reps
  • Reverse Barbell Curl
    • 60 lbs x 12 reps
  • Barbell Wrist Curl
    • 140 lbs x 12 reps