Wednesday 3/8/17 – Back and Biceps

  • Pull-Ups – sets as needed – 50 reps
  • Wide Grip Curls – 4 sets – 12, 10, 8, 6 reps
  • One Arm DB Lat Row – 4 sets – 12, 10, 8, 6 reps
  • Standing Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Cable Rows – 4 sets + drop set – 12, 10, 8, 6 reps, failure
  • Incline Bench Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Lat Pulldowns – 4 sets + drop set – 12, 10, 8, 6 reps, failure
  • Cable Rope Curls – 4 sets – 12, 10, 8, 6 reps
  • Lateral High Row Pulldown Machine – 4 sets – 12, 10, 8, 6 reps
  • Cable Drag Curls – 4 sets – 25, 25, 25, 25 reps
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