Back & Biceps

Posted: March 27, 2011 in Weight Training

Weighted Pull Ups – 4 x 8

Barbell Curl – 8,6,4,2

Seated Row 8-15 (drop set) 8, 8

Seated Individual DB Curl 3 x 6 (super set)

Reverse Curl 3 x 5 (super set)

Lat Pull Downs 8-15 (drop set) 8, 8

Laying Down Reverse Body Weight Pull Ups 4 x 8 (super set)

Upright Rows 4 x 8 (super set)

Monkey Pulls 3 x 8

Lat Pushdowns 3 x 10

Lower Back Extensions 4 x 10

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