March 29th 2019
Back, Biceps
wide grip pullup – 5 x max – at least 10, do partials if necessary
superset
wide grip pulldown – 5 x 10
barbell rows – 5 x 6 -10
superset
supported T-bar – 5 x 10 (rest/pause)
close grip pullup – same as wide grip
superset
close grip pullldown
giant set x 3
seated incline curls – 10 reps
machine curls – 10 reps
double bicep curls – 10 reps
rope hammer – 15 reps
+forearms
