Pull — Back / Biceps ⚡️

My friends! It’s been a day or so — SORRY — but I’m BACK….no pun intended. 😅 Let’s keep this week rolling with a pull day and focus on back and biceps, legs tomorrow, then work in some full body to get ready for a new program on Monday! 🔥 ⬇️⬇️⬇️ Warm up — bike for 10 minutes. Pre Exhaustion 1a. Half Kneeling Single Arm Lat Pulldown — 2 x 15 each ***light, think about core stretching as well as back 1b. TRX Row — 2 x 15 2. Bent Over Barbell Row — 4 x 12 ***aim to go heavy Rear Delts/Bis 3a. Rear Delt Fly — 3 x 12 ***increase weight each set 3b. ISO DB Curl — 3 x 10 each ***time under tension!! Lats/Bis 4a. Wide Grip Lat Pulldown — 3 x 12 ***focus on squeeze 4b. KB Curl — 3 x 15 ***control the head of the KB 5. Wide Grip Pull Up — 3 sets until failure