Back, Shoulders & Biceps Workout

Warm ups

• 2.5 lbs plate x 10 reps rhomboids exercise (each side)
• 5 lbs plate x 10 reps side lateral raise
• 5lbs plate x 10 reps prone rear delt raise

BB Bent-Over Row

• Set 1- 40lbs preloaded BB x15 reps - moderate easy
• Set 2 - same
• Set 3 - same

Note: all 3 sets each nonstop -15 reps continuosly w proper forms- felt tension & burn on the lats- loose grips

DB One-Arm Row

• Set 1 -20lbs x 15 reps (each arm)- felt more burn on triceps than lats? - struggled last 5 reps
• Set 2 -20 lbs x15 reps (each arm)-
• Set 3 - 25lbs x 12 reps - more challenging but doable (left a bit weaker than right but manageable)
• Set 4 - 25lbs x 12 reps - struggled last 2
• Set 5 - 25 lbs x 12 reps - struugled last 2 (left side struggled a bit more to get full ROM)

BB Incline Press

• Set 1 - 30lbs preloaded BB x 12 reps - had to keep in mind to press up vertically even
• Set 2 - 30 lbs x 12 reps - left arm felt struggling last 2-3 reps
• Set 3 - 30 lbs x 12 reps - struggled last 2 reps

Alt. DB Biceps Curls

• Set 1- 10lbs x 15 reps (moderate- could do full ROM entire reps - felt burn on biceps)
• Set 2- 10lbs x 15 reps - same (isolated mov'ts solely on arms- no momentum on shoulders or body)
• Set 3 - 10 lbs x 15 reps - biceps are super burned by 10th rep! Had to push last 3 reps!

Active rest in between sets and exercises: various abs moves on the bench - mainly 20 reps seated bicycle, seated leg raise, seated v ups, seated jack knives.