Wednesday 3/22/17 – Back and Biceps

  • Pull-ups – sets as needed – 50 reps
  • Preacher Bench EZ Bar Curls (Heavy) – 4 sets – 12, 10, 8, 6 reps
  • Deadlifts – 5 sets – 5 reps per set
  • Rope Curls – 4 sets + drop set – 12, 10, 8, 6 reps, failure
  • Lateral High Row Machine (Heavy) – 4 sets – 12, 10, 8, 6 reps
  • Standing Curls (Alternating) – 4 sets – 15, 10, 8, 6 reps each arm
  • Wide Grip Pulldowns – 4 sets + drop set – 12, 10, 8, 6 reps, failure
  • Cable Machine Drag Curls – 4 sets – 25, 25, 25, 25 reps
  • Seated Cable Rows – 4 sets – 12, 10 reps, failure, failure
  • Single Arm Preacher Curls – 4 sets to failure – match reps to non-dominate arm
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