Back/Biceps


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A1. Pronated Grip Pull ups (Palms Facing away)

4 sets 

8 reps (4 sec Negatives)

B1. Close Grip Lat Pull Down

4 sets

8 reps (4 sec Negatives)

C1. Wide Grip Neutral Grip Cable Rows

3 sets

10 reps

C2. Single Arm Cable Rows

3 sets

10 reps Each Side

D1. Dumbbell Lat Pull Overs

3 sets

10 reps

D2. Incline Dumbbell Bicep curls

3 sets

10 reps

E1. Dumbbell Hammer Curls

3 sets

10 reps 

E2. EZ Bar Reverse Curls

3 sets

10 reps