12.3.20 Workout: Back & Biceps

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Shred: (Bent Over Single Arm Cable Rows, 3 sets of 12-16 reps on each side), (Seated Low Cable Rows w/ Underhand Grip/ w/ Rope Attachment, 3 sets of 16-20 reps), (Close, Hammer Grip Seated Lat Pull-Downs on Overhead Cable, 3 sets of 12 reps, dropset 12 reps), (Wide, Overhand Grip Seated Lat Pull-Downs on Overhead Cable, 3 sets of 16 reps), (Dumbbell Lat Pull-Overs Laying on Flat Bench Superset w/ Seated Bicep Curls w/ DB’s, 3 sets of 15 reps on each movement), (Alternating Bicep Curls w/ Static Holds w/ DB’s, 3 sets of 12 reps on each arm) Rest 60-90 seconds between sets

Cardio: Get that blood moving through those legs! – 40 minutes of medium exertion (exertion rates are different for all of us, so for me: running would be high exertion, fast walk/jog for medium exertion, slow walk for low exertion)

Bulk: (Bent Over Single Arm Cable Rows, 3 sets of 10-14 reps on each side), (Seated Low Cable Rows w/ Underhand Grip/ w/ Rope Attachment, 3 sets of 12-16 reps), (Close, Hammer Grip Seated Lat Pull-Downs on Overhead Cable, 3 sets of 8 reps, dropset 8 reps), (Wide, Overhand Grip Seated Lat Pull-Downs on Overhead Cable, 3 sets of 12 reps), (Dumbbell Lat Pull-Overs Laying on Flat Bench Superset w/ Seated Bicep Curls w/ DB’s, 3 sets of 12 reps on each movement), (Alternating Bicep Curls w/ Static Holds w/ DB’s, 3 sets of 8 reps on each arm) Rest 90-120 seconds between sets

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