Monday 4/24/17 – Back and Biceps

  • Weighted Pull-ups – sets as needed – 50 reps
  • Preacher Curls – 4 sets – 12, 20, 8, 6 reps
  • Cable Rows – 4 sets – 12, 10, 8, 6 reps
  • Seated Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Bent Over Barbell Rows – 4 sets + drop set – 12, 10, 8, 6, failure
  • Wide Grip Barbell Curls – 4 sets + drop set – 12, 10, 8, 6, failure
  • Wide Grip Lat Pulldowns – 4 sets – 20, 20, 20, 20 reps
  • Standing Concentration Curls – 4 pause sets – 12, 10, 8, 6 reps
  • Straight Arm Lat Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Straight Bar Cable Curls – 4 sets – 25, 25, 25, 25 reps
  • Plank Set – 5 minutes – Alternate 1 minute Plank with 1 minute rest
  • Ab Crunch Machine (Obliques) – 4 sets – 12, 12, 12, 12 reps*
  • Leg Lifts – 4 sets to failure

*Rotate legs and hips 90° and keep shoulders square. 

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