BACK & BICEPS DAY

A1 rope pull over – 5-8 reps
A2 joe row – 5-8 reps
A3 pull down – 5-8 reps
Activation. Non-fatiguing. As many sets as needed

B1 shoulder width pull-ups – 5 sets, 6-10 reps, 2 minutes rest between sets
******first 2 working sets with peak weight, next 3 working sets dropped the load by 10%

C1 machine shoulder width rows – 3 sets, 8-10 reps, 2 minutes rest

D1 overhand BB rows (upper back emphasis) – 3 sets, 10-12 reps, 2 min rest

E1 overhand BB rows (upper back emphasis) – 8 reps
E2 deadlifts (to the floor) – 8 reps
E3 deadlifts (to the knees) – 8 reps
1 set, do not rack or take hands,off the bar between exercises

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

*****all sets working sets, to/past failure