Back & Biceps – Feb 28th 2016

Back & Biceps Workout     

Remember to establish your max weight during 1 of the workouts.

[Superset] Full Range Wide Grip Deadlift (What is your max rep?)

1. 40% 12 reps – Full Range Wide Grip Deadlift > 5 reps – Straight Stiff Leg Deadlift

Rest 30 sec         Wide Grip (Snatch) Deadlift        Lower Back/Hamstrings Stiff Leg Deadlift

2. 60% 12 reps – Full Range Wide Grip Deadlift > 5 reps – Straight Stiff Leg Deadlift

Rest 40 sec

3. 85% 12 reps – Full Range Wide Grip Deadlift > 5 reps – Straight Stiff Leg Deadlift

Rest 1 minute

[Superset] Hammer Curl (What is your max rep?)

1. 40% 12 reps/arm – Full Range Double Arm Hammer Curl > 12 reps – Lower (bottom) Half Inner Curl      Hammer Curl

Rest 30 sec

2. 60% 12 reps/arm – Full Range Double Arm Hammer Curl > 12 reps – Lower (bottom) Half Inner Curl

Rest 30 sec

3. 80% 12 reps/arm – Full Range Double Arm Hammer Curl > 12 reps – Lower (bottom) Half Inner Curl

Rest 30 sec

[Superset] Bent-over Barbell Rows

1. 12 reps of Bent over Barbell Rows to belly button (underhand grip) > Bent over Barbell Rows To High Chest  Barbell Row

Rest 45 sec

2. 10 reps of Bent over Barbell Rows to belly button (underhand grip) > Bent over Barbell Rows To High Chest

Rest 45 sec

3. 8 reps of Bent over Barbell Rows to belly button (underhand grip) > Bent over Barbell Rows To High Chest

Rest 45 sec

Pull Downs

1. 8 reps of Cable Pull Downs             Latissimus Dorsi

Rest as needed

2. 10 reps of Cable Pull Down

Rest as needed

3. 12 reps of Cable Pull Down

Incline Dumbbell Curls

1. 12 reps/arm          Incline Bicep Curl

Rest 30 sec

2. 15 reps/arm