W1/D1 Back & Biceps

Back and biceps : Warm-up: - Pull-ups (assisted machine option) 3 x as many as possible Workout: - Preacher curls 3 x 8-12 reps (increasing weight) - Stiff Arm Pulldown 3 x 8-12 reps (increasing weight) *drop set the 3rd set once until failure - Dumbbell hammer curls 3 x 8-12 reps (increasing weight) *drop set each set once until failure Superset: - Seated rows (reverse grip) 3 x 6-10 reps (HEAVY) - Seated dumbbell curl until failure Superset: - Bent over barbell row overhand grip 3 x 8-12 (increasing weight) - Barbell curl until failure