4th January 2019
one and only session: Back + biceps
reverse grip pullups / pulldowns:
6+x partials / 58,5kg x 10
5+x partials / 58,8kg x 8
Rope pullovers:
52,5kg 3 sets of 10
Smith machine rows
91kg x 10, 10, 10 (little momentum to get 10 here, up one kg from last time 🙂
One arm dumbbell rows
50kg x 10, 7, 7
Lying incline dumbbell rows
20kg, 3 sets of 12
behind the neck pulldowns
60,5kg 3 sets of 10 (little cheating)
Seated incline dumbbell curls
15kg x 12, 8+5, 7+4+2 (rest pause)
Alternate dumbbell
20kg x 3+3+3 (rest pause)
Front double cable curls
15kg x 10, 10, 10 (little cheat)
Rope hammers
27,5kg 3 sets of 12
Superset of wirst curls and reverse wrist curls till I can´t move my hands anymore…
