Friday 6/9/17 – Back and Biceps

  • Pull-ups – sets as needed – 50 reps
  • Partner Curls (33s) – 3 sets of 33 reps
  • Seated Cable Rows – 5 sets – 12, 10, 8, 6, 4 reps
  • Cable Rope Curls – 4 sets + drop set – 12, 10, 8, 6, failure
  • Deadlifts – 5 sets of 5 reps
  • Incline Bench Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Wide Grip Pulldowns – 4 sets + drop set – 12, 10, 8, 6, failure
  • Wide Grip Barbell Curls – 4 sets + drop set – 12, 10, 8, 6, failure
  • (Super Set) Weighted Ball Sit-ups – 4 sets of 20 reps
  • (Super Set) Plank – 30 seconds
  • Captain’s Chair Leg Lifts – 4 sets to failure
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