Monday 6/26/17 – Back and Biceps

  • Pull-ups – sets as needed – 50 reps
  • Preacher Curls (Heavy) – 4 sets + drop set – 12, 10, 8, 6, failure
  • Single Arm DB Rows – 4 sets – 12, 10, 8, 6 reps
  • Incline Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • ISO High Row Machine – 4 sets – 20, 15, 12, 10 reps
  • Single Arm Cable Curls – 4 sets – 20, 15, 12, 10 reps each arm
  • Reverse Grip Bent Over Barbell Rows – 4 sets – 15, 12, 10, 8 reps
  • Wide Grip Curls – 4 sets to failure
  • Weighted Curl Machine (Heavy) – 4 sets to failure
  • Plank Set – 5 minutes – 1 min plank, 1 min rest, repeat
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