Nick Candau Back & Biceps

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Nick Candau Back & Biceps:
Each exercise is performed with a controlled eccentric phase, and fast explosive concentric phase, with a one second isometric hold during each repetition.

ULT
Assisted Pull Up (Neutral Grip) [MC]
reps 15
intensity 50%
Tempo controlled
Rest 60 Seconds
Set Reps Intensity Tempo Rest
1 15 50% RPE Controlled 60 Seconds (h:m:s)
2 15 75% RPE Controlled 60-120 Seconds (h:m:s)
3 10 100% RPE Explosive 120-180 Seconds (h:m:s)
4 10 100% RPE Explosive 120-180 Seconds (h:m:s)
5 10 100% RPE Explosive 120-180 Seconds (h:m:s)

Controlled eccentric phase; Fast, explosive concentric phase.

LLT
Seated V Bar Row
reps 20
intensity 50%
Tempo fast
Rest 60 Seconds
Set Reps Intensity Tempo Rest
1 20 50% RPE Fast 60 Seconds (h:m:s)
2 15 75% RPE Controlled 60-120 Seconds (h:m:s)
3 8 95% RPE Controlled 60-120 Seconds (h:m:s)
4 8 95% RPE Controlled 60-120 Seconds (h:m:s)
5 8 95% RPE Controlled 60-120 Seconds (h:m:s)
LLT
Cable Facepull [MC]
reps 12
intensity 80%
Tempo slow
Rest 60 Seconds
Set Reps Intensity Tempo Rest
1 12 80% RPE Slow 60 Seconds (h:m:s)
2 12 80% RPE Slow 60 Seconds (h:m:s)
3 12 80% RPE Slow 60 Seconds (h:m:s)
LLT
Hammer Curl – Cable
reps 20
intensity 50%
Tempo fast
Rest 60 Seconds
Set Reps Intensity Tempo Rest
1 20 50% RPE Fast 60 Seconds (h:m:s)
2 10 75% RPE Controlled 60 Seconds (h:m:s)
3 8 95% RPE Controlled 60-120 Seconds (h:m:s)
4 8 95% RPE Controlled 60-120 Seconds (h:m:s)
5 8 95% RPE Controlled 60-120 Seconds (h:m:s)
6 20 50% RPE Fast 60 Seconds (h:m:s)
LLT
Unilateral Biceps Cable Curl
reps 20
intensity
Tempo fast
Rest 60 Seconds
Unilateral Biceps Cable Curl
Set Reps Intensity Tempo Rest
1 20 RPE Fast 60 Seconds (h:m:s)
2 10 RPE Controlled 60-120 Seconds (h:m:s)
3 8 RPE Controlled 60-120 Seconds (h:m:s)
4 8 RPE Controlled 60-120 Seconds (h:m:s)
5 8 RPE Controlled 60-120 Seconds (h:m:s)
6 20 RPE Fast 60 Seconds (h:m:s)