2/15 Back and Biceps [CHALLENGE WK7/DAY 2]

[Challenge week 7/day 2] Happy Tuesday! 2/15 Training Day Overview: Suggested accessory equipment: large loop band for pull ups, if needed- or weight belt for weighted pull ups, if needed. Warm up: Foam roll, 10 mins steady state cardio, upper body warm up from app. 1. Pull Ups: 6S/2-4R [+1-2 warm up sets. Add weight for difficult if needed] 2. Barbell Bent Over Row: 5S/10R [every 30 seconds] Compound Set: 3. Single arm straight arm pulldown: 3S/5R drop 10R [3 second hold at the top of each rep for your first 5 reps, steady tempo on drop set.] 4. Close Grip Pulldown: 3S/5R drop 10R [e second hold at the top of each rep for your first 5 reps, steady tempo on drop set] Compound Set: 5. Preacher Curl Machine: 3S/8-10R 6. Dumbbell Corkscrew Curl: 3S/20R 7. Back Extension dumbbell reverse fly: 1 minute 8. Burnout Challenge: Chin Up Iso Hold: 1S/Failure [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.]