Tempo Torture – Back and Biceps

Tempo Torture – Back and Biceps

For some of the workouts, I’ve provided demos (click the exercise!). The results will come once you decide to commit yourself to these daily workouts and embrace hard work. YOU will see results. Keep pushing yourself, and encourage others around you. 🙂

“Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is— his good, pleasing and perfect will.” – Romans 12:2

Today’s WOD #43 Back & Biceps

Barbell Rows 10×10
rest for 90 sec
Weighted Chin-Ups 10×10
rest for 90 sec
Hammer Curls 3×15
60 sec rest
Spider Curls 5×10 (the commentary in the video is hilarious!)
rest for 60 sec
Single-Arm DB Preacher Curls 3x AMRAP (as many reps as possible)
60 sec rest

This workout is high volume so don’t bother trying to blast through it. Remember, the focus is muscle building, so take your time and work on controlled sets that allow your body to take on high amounts of tension (90 sec rests in between sets).

If you aren’t focused on volume training and want a different workout, give this HIIB workout a shot! BRUTAL!


Hey Everyone! I'm really excited to announce that I will be officially starting cooperbrunnerfitness! To give a quick overview, I will basically be discussing concepts or frameworks I've learned through research that I believe are critical to learn to become a disciplined, successful individual in all aspects of life. Your probably wondering.. Why are you all of the sudden deciding to become a blogger? Well... For years I have been studying/reading about influential people (Warren, Gary V, Tony Robbins, Zuck, Jobs..) that began with nothing and incrementally worked their way into becoming successful entrepreneurs. My hope is that while writing these blogs, I can ultimately inspire you to change your life and conquer those challenges you face everyday that block you from your goals. By no means am I saying that everything I talk about is the magic secret to success, but by reading the content I write about, hopefully you can take away some small tips/advice that can help inspire you to create ways on improving your life and the others around you. MAKE TODAY COUNT.

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