This is the back and biceps workout that we are using in Simon Pegg’s current training cycle.

Warm-up
I always advocate a ‘functional’ warm-up with mobility drills and one that it relevant to the workout, e.g. spinal flexion and extension.

3-4 Sets
8-12 Reps @ 80% 1RM
Tempo 2:0:1:0
Rest 30-60s between exercises

• Barbell Curl
• Barbell Reverse Grip Row
• Seated Dumb Bell Curl
• Rear Delt Fly
• Preacher Curl
• TRX Reverse Grip Inverted Row
• TRX Single Arm Curl
• 1 Minute Hill Sprint (x2)

Warm-down
This will always include static stretches held for 30s on the muscles that have been worked.  The TRX is a good way of doing this if you have one near.