3/1 Back and Biceps [OPTIONAL DELOAD WEEK]

[Optional deload week] IMPORTANT: As we transition out of this training block, please consider using this week as a deload week. This means you can stick with the rep count and cut your weight by 40-60% of usual working weight, or you may stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), or simply work on perfecting technique with lighter weight. We will be moving into a new 6 week training phase next week and we want you to feel rested and recovered. Listed to your body and do what feels best and will set you up for the most success moving forward. ** Happy Tuesday! 3/1 Training Day Overview: Warm Up: Foam roll, 10-14 mins steady state. Compound Set: 1A. Inverted Row: 3S/6-10R 1B. Back Extensions: 3S/6-10R Compound Set: 2A. Lat Pulldown: 2-3S/8-12R 2B. Straight Arm Pulldown: 2-3S/8-12R Compound Set: 3A. Standing Hammer Curls: 2-3S/10-12R 3B. Cable Straight Bar Curls: 2-3S/10-12R