BACK & BICEPS
- 4 days ago
- 1 min read
BACK & BICEPS
Wu⚡
10 Cat - Cow
WG Stretch - 10
Band Pull Aparts 10
10 BB GM
300m Ski/ Row
STRENGTH 🏋️⚡
1.Deadlift (Heavy Strength Focus)
5 sets × 5 reps
🏋️♂️ 2. Pendlay Row (Barbell)
4 sets × 6–8 reps
💪 3. One Arm Dumbbell Row
3 sets × 10–12 reps
🔥 4. Barbell Bend Over Row
3 sets × 8–10 reps
⚡ 5. Dumbbell Pullover (Slow Tempo)
3 sets × 12 reps
3 sec down
💥 BICEPS – ADVANCED INTENSITY
6️⃣ Barbell Curl (Heavy)
4 sets × 6–8 reps
7️⃣ Dumbbell Alternating Curl (Supinated)
3 sets × 10–12 reps
🔥 8. Hammer Curl → Superset with Reverse Curl
3 rounds:
Hammer curl – 10 reps
Reverse barbell curl – 12 reps
ADVANCED FINISHER
Dead hang → 30 sec
(2 rounds)
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