back bi's & rear delts

we’re working mid back, upper back, lats, rear delts & biceps! staple exercises for each back day! WARM UP: banded shoulder warm up 1. bent over rows | 4x8 2. T bar rows | 4x8 3. ez bar bicep curls | 4x8-10 4. Superset: a. 3x10 rear delt flys b. 3x10 spider curls 5. lat pulldowns | 4x10,8,8,6 *increase weight each set + last set drop set*