Back & Biceps

Overhand grip pull up practice - partial reps & hang on the bar while contracting the muscles


BB Pendlay Row / plank & side knee tuck 20x
2x45lbsx10- warm up sets
4x50lbsx8- hard last 2 reps

Prone DB Row / hyper ext 20x
3x15lbsx15- focused on pulling from lats

Wide Grip T Row Bar (machine w chest pad)
20lbsx 10- isolated mov'ts solely on mid back
20lbs x 8
20lbs x 8

Seated Cable Row/knee hugs 20x
3x20lbsx 12

Hammer Iso Lateral Wide pulldown practice
25-30lbs

Underhand grip pull up practice
Very tough- need more practice

Alt DB Curls
3x10lbsx 12- hard last 2 reps

DB hammer curls
3x 7.5lbs x 10