Maximizing Back and Bicep Workouts with Dr. Mike and Joey Satmarie

Dr. Mike from Renaissance Periodization and Joey Satmarie of Sat Strength team up to demonstrate an intense back and bicep workout designed to push your muscles to their limits. This workout, called “Jayani,” is named after a famous Arabic mathematician and inventor of algebra. The workout consists of flexion rows, a pull-down drop set, cable curls, and a cable curl drop set.

Flexion Rows

• Flexion rows target the erector muscles with a very strict technique.
• Perform five sets of 10-20 reps per set, focusing on technique and using a lightweight.
• Key points: start with a rounded back, move into a position of extension, pause and hold at the top, and maintain control throughout the movement.

Pull-Down Drop Set

• Begin with a weight you can perform for roughly 15 reps and complete six total sets.
• Rest for five to six seconds between sets, decreasing the weight with each set.
• Use VersaGrips or straps to prevent grip limitations and ensure proper lat engagement.
• Key points: maintain proper technique, touch your chest with each rep, and standardize the range of motion for consistency.

Cable Curls

• Perform four sets of cable curls in the 5-10 rep range.
• Follow up with six drop sets, starting at a lighter weight and aiming for 10-20 reps on the first set.
• Rest briefly between sets, allowing fatigue to set in.
• Key points: maintain proper form, push to failure, and gradually increase intensity as you progress.

Conclusion

This intense workout pushes your back and bicep muscles to their limits, providing an effective training method for those looking to improve strength and muscle growth. Dr. Mike and Joey Satmarie demonstrate the importance of proper technique, control, and progression in this challenging workout. For those new to this workout, it is recommended to start with fewer sets and a lighter weight, gradually increasing intensity as you adapt and recover. Good luck and happy training!