E.O.M.-Prone incline dumbbell biceps row

The Exercise of the month for May is a unique way to hit your biceps. Most guys out there do the barbell version of this exercise. The problem with bent over barbell row with palms up grip is it becomes way to easy to cheap and use bad form. Doing the exercise with this set up will help you get more bang for buck on the biceps.

Simply lie face down on a 45-60 degree incline bench. Make sure you rest your chin on the top of the bench to keep your head in good position. Now grab a heavy dumbbell in each hand and row with your palms facing forward. There is no need to pause at the top since our focus is the biceps and not engaging the upper back. Since you are using dumbbells this exercise is easier on the wrists and elbows.

Pump the pecs with this

Best done with a spotter.

Incline dumbbell chest press-6 reps ( heavy weight )
SUPERSET WITH
Incline barbell chest press-12 reps ( moderate weight )

Rest 90 seconds - 2 min and repeat 2 more times.

Then reverse the set up so it will look like this

Incline barbell chest press-6 reps ( heavy )
SUPERSET WITH
Incline dumbbell chest press-12 reps ( moderate )

Rest 90 seconds - 2 min and repeat 2 more times


Flat barbell bench press 1/2 method ( this is were you press half way up and then bring the bar all the way down and then back up all the way which would equal one rep )- 6-8 reps

Rest 1 min and repeat 2 more times

Great routine to build the back

Here is a great workout for the back-

Lat pulldown-5 sets of 10 reps
Rest 1 minute between sets


Bent over row with barbell ( rest your head on the top of a incline bench )-10 reps
SUPER SET WITH
One arm dumbbell row-10 reps
Rest 90 seconds between sets. Repeat this for 5 total sets


Lat pulldown-5 sets of 10 reps ( most likely you will need to do less weight than you did earlier )
Rest 1 minute between sets

Paul's crazy HIT routine

This workout comes from a trainer friend of mine, Paul Lundkvist. The routine is really intense and wont be easy. I have gone through this routine myself and I will tell you if done right this will test you both mentally and physically. Each exercise is essentially a warmup/ pre-exhaust for the next one.

Do each exercise for just 1 set to complete failure and take no rest between exercises

Leg Extensions
Squats
Leg Curl
Deadlift
Stiff arm Pulldown
Chin ups
Cable seated row
Dumbbell Fly
Dumbbell Neutral Press
Dumbbell Neutral Shoulder Press

Done

For more on Paul checkout his blog
http://plunkan.blogspot.com/