Friday 3/31/17 – Back and Biceps

  • Pull-ups – sets as needed – 50 reps
  • Preacher Curls (Heavy) – 4 sets + drop set – 12, 10, 8, 6 reps, failure
  • Deadlifts – 5 sets of 5 reps
  • EZ Bar Curl Ladder – 10 sets – 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps of same weight
  • Seated Cable Rows – 4 sets – 12, 10, 8, 6 reps
  • Wide Grip Barbell Curls – 4 sets – 12, 10, 8, 6 reps
  • Lat Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Inclined Bench Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Single Arm DB Rows (Heavy) – 4 sets – 12, 10, 8, 6 reps
  • Cable Rope Curls – Run the Rack*

*Choose a weight that is a comfortable “3rd set” weight. Curl until failure then lighten the load an increment. Repeat until you run out of weight.

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