17th Dec. 2018
1. Session:Back + Biceps
reverse grip pullups / pulldowns:
6+4 partials / 6 x 150lbs
5+5 partials / 5 x 150lbs
Rope pullovers:
57,5kg x 11, 8, 7
Rack Deads.
5 x 5 200kg
Smith machine rows
85kg x 11, 10 (little momentum to get 10 here)
Seated incline dumbbell curls
15kg x 11, 7+3+2 (rest pause)
Alternate dumbbell
20kg x 5+3+3 (rest pause)
Front double cable curls
15kg x 10, 10 (little cheat), 7+3 (rest pause)
Superset of wirst curls and reverse wrist curls till I can´t move my hands anymore…
