Monday 3/13/17 – Back, Biceps, and Abs

  • Pull-Ups – sets as needed – 50 reps
  • Close Grip Preacher Curls – 4 sets + drop set – 12, 10, 8, 6, 15 reps
  • Deadlifts – 5 sets – 5, 5, 5, 5, 5 reps
  • Standing EZ Bar Curl Ladder – 10 sets – 1,2,3,4,5,6,7,8,9,10 reps
    • Only rest while partner curls (rest equal to set length)
  • Seated Cable Rows – 4 sets – 12, 10, 8, 6 reps
  • Standing Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • MAG Grip Pulldowns (Heavy) – 4 sets – 10, 8, 6, 4 reps
  • Rope Curls – 4 sets – 25, 25, 25, 25 reps
  • High Row Machine – 4 sets – 12, 10, 8, 6 reps
  • Wide Grip Curls – 4 sets – 12, 10, 8, 6 reps
  • Captains Chair Straight Leg Raises – 4 sets – 12, 12, 12, 12 reps
  • Plank – 1 minute
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s