24th Dec. 2018
2. Session:Back + Biceps
reverse grip pullups / pulldowns:
6+4 partials / 6 x 76,5kg strip to 49,5kg x 6
5+5 partials / 5 x 76,5kg strip to 49,5 x 6+4 rest/pause
Rope pullovers:
57,5kg x 11, 8, 7
Rack Deads.
5 x 5 206kg
Smith machine rows
85kg x 11, 10, 10 (little momentum to get 10 here)
Seated incline dumbbell curls
15kg x 12, 7+5, 6+4+2 (rest pause)
Alternate dumbbell
20kg x 4+3+3 (rest pause)
Front double cable curls
15kg x 10, 10 (little cheat), 6+4 (rest pause)
Rope hammers
27,5kg 3 sets of 10-12
Superset of wirst curls and reverse wrist curls till I can´t move my hands anymore…
