Back & Biceps
12 to 15 each set:
12 to 15 each set:
- 4x Warm up wide grip pull ups
- 4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
- 4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
- 4x Seated rows close grip full stack
- 4x Seated row reverse grip 90kgs
- 4x Dumbbell Row 50kgs - superset Lower back raises (20kg Plate)
- 4x Straight bar cable curls Full Stack
- 4x Seated preached curls close grip 65kgs
- superset with reverse rope pull ups 35kgs