Tuesday 5/30/17 – Back and Biceps

  • Pull-ups – sets as needed – 50 reps
  • Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Deadlift – 5 sets – 10, 10, 8, 8, 6 reps
  • Cable Rope Curls (Heavy) – 4 sets – 12, 10, 8, 6 reps
  • Bent Over Barbell Rows – 4 sets – 12, 10, 8, 6 reps
  • Wide Grip Barbell Curls – 4 sets + drop set – 12, 10, 8, 6, failure
  • Wide Grip Lat Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • EZ Bar Close Grip Preacher Curls – 4 sets – 12, 10, 8, 6 reps
  • Seated Cable Rows – 4 sets + drop set – 12, 10, 8, 6, failure
  • Incline Bench Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Weighted Exercise Ball Sit-ups – 4 sets of 20
  • Plank Set – 5 minutes – 1 min plank, 1 min rest, repeat
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