BACK & BICEPS DAY

A1 Rope pull-over – 5-15 reps
A2 neutral pull down – 5-10 reps
Activation. As many sets as needed (with LIGHT load, not to fatigue)

B1 neutral grip chins – 3 sets, 5-10 reps, 3 minutes rest

C1 neutral grip chins – 8-10 reps
C2 rope pull overs – 20-30 reps (including partials)
3 sets, 60 seconds rest

D1 bent over DB rows (upper back focus) – 3 sets, 6-10 reps, 3 minutes rest

E1 Bent over DB rows (upper back focus) – 10-12 reps
E2 Machine, chest supported row – 20-30 reps total (1-2 drops each set)
3 sets, 60 seconds rest

F1 high curls – 10-12 reps
F2 Incline cable curls – 10-12 reps
5 sets, 60 seconds rest

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets