6/24 | BACK/BICEPS

BACK/BICEPS 1. Seated Cable Neutral Grip Wide Row — 4 x 12/10/8/8 NOTE: Elbows out wide horizontally instead of low and tucked. You can use a ladder bar or any neutral grip bar. 2. Single Arm DB Row — 3 x 12/10/8 3. Superset - Wide Grip Pulldown — 4 x 12/10/8/8 - Close Underhand Grip Pulldown — 4 x 8x10 4. Superset - Reverse Incline DB Row — 4 x 10 - Reverse Incline DB Reverse Fly — 4 x 10 5. Superset - Rope Cable Straight Pulldown — 4 x 12/10/10/8 -Rope Cable High Pulley Row — 4 x 10 6. EZ-bar Bicep Curl 21’s — 3 x 21 (7 top, 7 full, 7 bottom) NOTE: we are switching the order saving the bottom reps for the end because they are they are in order of hardest to easiest 7. 1.5 Rep Preacher Curl — 3 x 6 NOTE: For 1.5 Rep, curl barbell up, go back down half way, then curl back up to chest, and then extend all the way up…that is 1 rep