Tuesday 4/4/17 – Back, Biceps, and Abs

  • (w/ partner) 33s – 3 sets of 33 reps – partner adds resistance
  • (w/o partner) Close Grip Preacher Curls – 4 sets – 12, 10, 8, 6 reps
  • Pull-ups – sets as needed – 50 reps
  • Straight Bar Cable Curls – 4 sets – 12, 10, 8, 6 reps
  • Deadlifts – 5 sets of 5 reps
  • Standing Alternating Curls – 4 sets – 12, 10, 8, 6 reps each arm
  • Lateral High Row Machine – 4 sets + partner resistance drop set – 12, 10, 8, 6 reps, failure
  • Rope Curls – 4 sets – 12, 10, 8, 6 reps
  • Bent Over Barbell Rows – 4 sets – 12, 10, 8, 6 reps
  • Wide Grip Curls – 4 sets – 12, 10, 8, 6 reps
  • MAG Grip Lat Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Plank Set – Minute Plank, Minute Rest – Repeat for 5 minutes
  • Leg Raises – 3 sets to failure
  • Exercise Ball Sit-ups – 3 sets of 25 reps
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