1. and only session: back + biceps
reverse grip pullups / pulldowns:
5+5 partials / 6 x 76,5kg
5+5 partials / 5 x 76,5kg strip to 49,5kg x 10 reps with a little cheat at the end
Rope pullovers:
57,5kg x 3 sets of 10 using rest/pause (8+2, 7+3, 6+4)
Loaded DC stretch of the chinup bar
Rack Deads.
5 x 5 202,5kg
Smith machine rows
90kg x 11, 10, 10 (little momentum to get 10 here)
Seated incline dumbbell curls
15kg x 12, 7+4+2, 6+3+3 (rest pause)
Alternate dumbbell
20kg x 4+3+3 (rest pause)
Front double cable curls
15kg x 8+2, 7+3 (little cheat), 7+3 (rest pause)
Rope hammer curls
2 sets 27,5kg x 11, 10 little cheat for the last 2 on each
Superset of wirst curls and reverse wrist curls till I can´t move my hands anymore…
