Tuesday 9th March 2019
Back
wide grip pullup – 5 x max – at least 10, do partials if necessary
superset
wide grip pulldown – 5 x 10
smith rows – 5 x 15 (rest/pause)
superset
incline bench db rows – 5 x 10
wide grip pullup – same as wide grip
superset
wide grip pullldown behind head
DB shrugs – 5 x 10+
giant set x 3
seated incline curls – 10 reps
double bicep curls – 10 reps
alternate db – 10 reps
rope hammer – 15 reps
+forearms
