Wednesday 4/11/17 – Back, Biceps, and Abs

  • Pull-ups – sets as needed – 50 reps
  • Wide Grip Barbell Curls – 4 sets + drop set – 12, 10, 8, 6 reps, failure 
  • One Arm DB Rows (Heavy) – 4 sets – 12, 10, 6, 4 reps
  • Single Arm Incline Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Lateral High Row Machine – 4 sets – 12, 10, 8, 6 reps
  • Cable Rope Curls – 4 sets – 12, 10, 8, 6 reps
  • Lat Pulldowns – 4 sets + drop set – 12, 10, 8, 6 reps, failure
  • Standing Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Straight Arm Lat Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Preacher Curls – 4 sets to failure
  • Captain’s Chair Leg Lifts – 4 sets to failure
  • Torso Rotation Machine – 4 sets to failure
  • Plank – 1:30
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