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Workout #13 S#4 Back/Biceps

Posted Mar 08 2012 7:55am
weight
Workout #13             
(sequence #4) 

Back/BicepsWeight Lifting 1 
*Single Exercise* *4x ea. ~ 8-10 reps ~ 60-90 sec.rest periods* Heavy 
  • Wide-grip front lat pulldowns ~ 4x
  • Standing barbell bicep curls ~ 4x
  • Close-grip seated cable rows ~ 4x
  • Alternating incline dumbbell curls ~ 4x
  • Bent-over two-dumbbell row ~ 4x
  • Reverse-wide grip barbell row ~ (2x sets ONLY) ~
  • #LettheBeastOut  ROAR!!!
    Wide-Grip Lat Pulldown
      #1 Wide-grip Lat Pull Down
    Barbell Curl
      #2 Standing Barbell Bicep Curl
    Barbell Curl
     #3 Close-Grip Seated Cable Rows
    Seated Cable Rows
     #4 Alternating Incline Dumbbell Curls
    Bent Over Two-Dumbbell Row
      #5 Bent-over two-dumbbell row
    Bent Over Two-Dumbbell Row
    Reverse Grip Bent-Over Rows
      #6 Reverse-Wide Grip Barbell Rows
     http://blog.islandreal.com/wp-content/uploads/2008/10/fitness.thumbnail.jpg


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