Day 1 Back & Biceps

DAY 1: Back and Biceps

Assisted Wide Grip Pull Ups:

2 warm up sets – 12-15 reps

3 working sets – 10/8/6

 

Single Arm Dumbbell Rows – 3 sets of 10-12/arm

 

Close Grip Lat Pull Down – 3 sets of 12/10/10

Superset

Wide Grip Cable Rows – 3 sets of 12

 

Incline Dumbbell Bicep Curls:

4 sets of 10; after 10 reps, pause for 15 seconds; 5 more reps

 

Single arm cable curls – 3 sets of 10/arm

Superset

Barbell curls – 3 sets of 10

Category
March 2017