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Workout #7 Back/Biceps

Posted Feb 08 2012 11:15am
weight
Workout #7             
(sequence #4) 

Back/BicepsWeight Lifting 1 
*Single Exercise* *3x ea. ~ 10-12 reps ~ 60-90 sec.rest periods* Moderate/Heavy
  • Seated wide-grip lat pulldowns (behind the neck) ~
  • Preacher barbell curl ~
  • Bent two-dumbbell rows ~
  • Standing close-grip Ez-bar curls ~
  • T-bar back row ~
  • Standing cable bicep curls ~
  • Straight-Arm lat pulldown ~

    • Wide-Grip Pulldown Behind The Neck
      #1 Wide-Grip Pulldown Behind the Neck
    Preacher Curl
      #2 Peacher Curl
    Bent Over Two-Dumbbell Row With Palms In
      #3 Bent Two-Dumbbell Row 
    Close-Grip EZ Bar Curl
      #4 Standing Close-Grip Ezbar Curl
    Close-Grip EZ Bar Curl

    Lying T-Bar Row
      #5 Lying T-bar Row
    Standing Biceps Cable Curl
      #5 Standing Cable Bicep Curl



    Straight-Arm Pulldown
        #7 Standing Straight-Arm Lat Pulldown
     
    http://blog.islandreal.com/wp-content/uploads/2008/10/fitness.thumbnail.jpg


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