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Workout #4 Back/Biceps

Posted Jan 27 2012 8:57am
weight
Workout #4               
(sequence #4) 

Back/BicepsWeight Lifting 1 *SuperSets*  *3x ea.SuperSet  ~ 8-10 reps ~ 90 sec.rest periods* Moderate/Heavy 
  1. Seated wide-grip lat pulldowns (behind the neck) ~
  2. Wide-grip standing barbell curls ~
  1. Seated cable rows ~ 
  2. Standing double dumbbell hammer curls ~
  1. Seated close-grip front Lat pulldowns  ~
  2. Seated concentration dumbbell curls ~
  1. Bent-over wide-grip barbell rows (Single Exercise 3x) ~
animated lion
Wide-Grip Standing Barbell Curl
  #2 Wide Grip Standing Barbell Curls
Seated Cable Rows
  #1 Seated Cable Rows

Hammer Curls
  #2 Standing Double Dumbbell Hammer Curl
Close-Grip Front Lat Pulldown
  #1 Seated Close Grip Lat Pulldown
Concentration Curls
  #2 Seated Concentration Curl
Bent Over Barbell Row
  #1 Bent Over Barbell Row
 
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