BACK & BICEPS
- Oct 21, 2025
- 1 min read
⚡ WU
1’ Row / Ski
10 Band Pull-Aparts
10 Banded rows
10 PVC Pass-Throughs
10 Scapular Pull-Ups
10 Thoracic rotations
10 Bodyweight Good Mornings
30s Dead Hang
🏋️♂️ BACK
1️⃣ BB Deadlift - 10,8,8,8,6
2️⃣ BB Bent-Over Row - 10×4
3️⃣ SUPERSET
• KB Gorilla Rows - 10×3
• DB Rear Flys - 12×3
4️⃣ SUPERSET
• DB Single-Arm Row - 10×3 each
• DB Shrugs 15×3
💪 BICEPS
5️⃣ SUPERSET
• DB Curl - 10×3
• DB Hammer Curl - 10×3
🔥 FINISHER
×3
• 10 Pull-Ups
• 15 Reverse Curl
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