Wednesday 4/19/17 – Back and Biceps

  • Weighted Pull-ups – 5 sets to failure – Increase weigh each set
  • Preacher Curls (Heavy) – 4 sets + drop set – 12, 10, 8, 6, failure
  • Deadlifts – 5 sets of 5 reps
  • Alternating Standing DB Curls – 4 sets – 12, 10, 8, 6 reps each arm 
  • Single Arm DB Rows – 4 sets – 12, 10, 8, 6 reps
  • Cable Rope Curls – 4 sets – 12, 10, 8, 6 reps
  • Straight Arm Lat Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Incline Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Single Arm Cable Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Reverse Grip EZ Bar Curls – 4 sets – 12, 10, 8, 6 reps
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