Monday 3/27/17 – Back and Biceps

  • Pull-ups – sets as needed – 50 reps
  • Cable Rope Curls – 4 sets – 12, 10, 8, 6 reps
  • Deadlifts – 5 sets of 5 reps
  • (w/o Partner) Close Grip Preacher Curls – 4 sets – 12, 10, 8, 6 reps
  • (w/ Partner) Partner Resistance Preacher Curls (aka 33s) – 3 sets of 33 reps*
  • Straight Arm Lat Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Standing Curls Alternating – 4 sets – 15, 10, 8, 6 reps
  • T-Bar Rows – 4 sets – 12, 10, 8, 6 reps
  • Seated Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Wide Grip Lat Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Wide Grip Barbell Curls – 4 sets + drop set – 12, 10, 8, 6 reps, failure

*Partner Resistance Preacher Curls (aka 33s) – Start by grabbing an EZ curl bar approximately 20lbs lighter than your normal starting weight for Two-Handed Preacher Curls. Using the Preacher bench, start with 11 reps. Without putting down the weight do 11 more reps, during these 11 your partner should apply enough resistance to slow down your entire movement. Without putting down the weight finish the set with 11 more normal reps. Choose whatever grip you are most comfortable with or a grip that hits the preferred bicep head.

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