Experience
Back and Biceps
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Machine Row | 3 sets | 12 reps | 60s | |
| 2A. Straight-Arm Pulldown | 3 sets | 12 reps | 60s | |
| 2B. Cable Front Raise (Bilateral) | 3 sets | 12 reps | 60s | |
| 2C. Pulldown Bicep Curl | 3 sets | 12 reps | 60s | |
| 3A. Rear Delt Raise | 3 sets | 10 reps | 60s | |
| 3B. Alternate Hammer Curl | 3 sets | 10 reps | 60s | |
| 4. T-Bar Row with Handle | 3 sets | 12 reps | 60s | |
| 5. Barbell 21s | 3 sets | 1 reps | 60s |
Date Created: 12/24/18, 5:26 PM
Last Updated: 2/13/20, 7:30 PM