#4347
Roman FritzRoman Fritz
Participant

14th March 2019

Back + Biceps, Forearms

underhand grip pullups – 5 x max. (do partials to get at least 10)

triset

underhand grip pulldowns – 5 x 10 (cheat if necessary)

triset

rope pullovers – 5 x 10 (rest/pause)

 

smith rows – 5 x 15 – (r/p)

superset

incline bench dumbbell rows – 5 x 10+ reps

 

Rack Deads – 5 x 6+ reps

 

Giantset x 3

seated incline dumbbell curls – 10+ reps

crossover double bicep curls – 10+ reps

alternate dumbbell curls – 4-8 heavy reps

reverse straight bar cable curls with fat gripz – 10-12 reps

+ 2 exercises forearms + 3 sets Abs to failure