Pre-Contest Back & Biceps Workout | IFBB Pro Dougie Flexx

December 03, 2021

Pre-Contest Back & Biceps Workout | IFBB Pro Dougie Flexx

IFBB Pro Bodybuilder and Axe & Sledge Athlete, Dougie Flexx, is just one week out from his pro debut! Doug is stepping on stage at the Toronto Pro Supershow, which is taking place on Saturday, December 4th, 2021.

Before heading off to Toronto, Doug stopped by Pump Town USA to train back, biceps, and abs with his coach, Morgan Rice.

Pre-Contest Back & Biceps Workout

  1. Assisted Pull-Ups - 3 sets x 15, 12, 10 reps
  2. Conventional Deadlifts - 4 sets x 10, 10, 6, 6 reps
  3. Single-Arm Dumbbell Rows - 3 sets x 10 reps (each arm)
  4. Seated Cable Rows - 3 sets x 12 reps
  5. Standing Dumbbell Curls - 3 sets x 10 reps
  6. Cable Curls - 2 sets x 15 reps
  7. Cable Crunches - 2 sets x 15 reps

Wish Doug Luck on His Pro Debut!

Since Doug is so close to stepping on stage, the goal of this workout isn't to break the muscle down, but rather get a pump via shuttling blood, nutrients, and oxygen to his back, biceps, and abs. In order to maximize his workout, Doug used a combination of Hydraulic and Seventh Gear. Make sure to wish Doug good luck on his Pro Debut, follow him on social media (@dougie_flexx_fit) and if you want to learn more about Doug, check out his athlete profile


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