- Joined
- Jul 24, 2012
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Today hit back and biceps. Changes it up a little. Dropped the reps down and increased the weight a little.
Tuesday - Back, Biceps
Barbell Rows - 12,10,8,8x150
Barbell Reverse Rows - 12,10,8,8
Seated Good Mornings -12,10,8,8x55
Reverse Dumbbell Rows - 12,10,8,8x35
Front Pull-Downs - 12,10,8,8x160 each wide grip, closed grip, reverse grip reverse closed grip
BIICEPS
Dumbbell Hammer-sloweccentric 12,10,8,8x25
Rope Hammer-hold peak every rep 12,10,8,8x50
Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x50
Dumbbell Hammer seated hold peak 12,10,8,8x25
Zotman Curl 12,10,8,8x25
EZ bar revers w/ normal tempo 12,10,8,8x60
Dumbbell reverse seated slow eccentric 12,10,8,8x20
Incline Curls - 12,10,8,8x20
Forced Rep Preacher Curls -10x50 to failure
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Tuesday - Back, Biceps
Barbell Rows - 12,10,8,8x150
Barbell Reverse Rows - 12,10,8,8
Seated Good Mornings -12,10,8,8x55
Reverse Dumbbell Rows - 12,10,8,8x35
Front Pull-Downs - 12,10,8,8x160 each wide grip, closed grip, reverse grip reverse closed grip
BIICEPS
Dumbbell Hammer-sloweccentric 12,10,8,8x25
Rope Hammer-hold peak every rep 12,10,8,8x50
Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x50
Dumbbell Hammer seated hold peak 12,10,8,8x25
Zotman Curl 12,10,8,8x25
EZ bar revers w/ normal tempo 12,10,8,8x60
Dumbbell reverse seated slow eccentric 12,10,8,8x20
Incline Curls - 12,10,8,8x20
Forced Rep Preacher Curls -10x50 to failure
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