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
