3.4.21 Workout: Back, Biceps, Forearms

Share on facebook
Facebook
Share on twitter
Twitter
Share on reddit
Reddit
Share on pinterest
Pinterest
Share on email
Email

Shred: (Seated Overhand Grip Lat Pulldowns on Cable, 4 sets of 15 reps), (Alternating Bent Over Rows w/ DB’s, 4 sets of 12 reps alternating on each side so 24 reps total each set), (Close, Hammer Grip Rows on Cable at 3 Different Heights, 3 sets of 12 reps at each cable height), (Lat Pullover on Flat Bech w/ DB, 3 sets of 16-20 reps), (Bicep Curls 21’s w/ EZ Bar, 2 sets), (Forearm Steering Wheel Turns, 1 round of 30 seconds turning the plate to the right and 1 round of 30 seconds turning the plate to the left) Rest 60-90 seconds between sets

Cardio: 20 minutes of med-high exertion followed by 20 minutes of medium-low 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: (Seated Overhand Grip Lat Pulldowns on Cable, 4 sets of 12 reps), (Alternating Bent Over Rows w/ DB’s, 4 sets of 10 reps alternating on each side so 20 reps total each set), (Close, Hammer Grip Rows on Cable at 3 Different Heights, 3 sets of 10 reps at each cable height), (Lat Pullovers on Flat Bech w/ DB, 3 sets of 12-16 reps), (Bicep Curls 21’s w/ EZ Bar, 2 sets), (Forearm Steering Wheel Turns, 1 round of 30 seconds turning the plate to the right and 1 round of 30 seconds turning the plate to the left) Rest 90-120 seconds between sets

Check Out Our Latest Workouts!