Christmas Eve Back Day:
3 warmups of 8 reps and then 3 working sets of 8 reps.
Chest Support Rows:
2 warmup sets of 8 reps and then 3 working sets of 8 reps.
1-Arm Dumbbell Rows:
Here I lay forward on an incline bench and row the dumbbell one arm at a time.
1 warmup set of 8 reps and then 3 working sets of 8 reps.
3 working sets of 10 reps.
Finished off with some biceps. No need for me to really warm up because my arms we’re pumped from back.
4 sets of 8 reps.
4 sets of 8 reps
Single Arm Preacher Curl:
3 sets of 10 reps.