11/5 – Back/Biceps

Forearm is feeling pretty good right now so I didn’t push this workout too hard.

Conventional Deadlift:
135x12x1
225x6x1
315x3x1
405x3x1
475x3x1
495x3x1
515x3x1

Seated Row Machine:
200x8x1
200x8x1
200x8x1
200x20x1

Shrugs:
405x12x1
495x12x1
495x12x1
495x12x1

Single-arm Cable Face Pulls:
30x12x1
40x12x1
50x12x1
60x12x1
70x12x1

Standing DB Hammer Curls:
25x6x1
30x6x1
35x6x1
40x6x1
45x8x1
55x8x1
45x8x1
40x8x1
35x8x1
30x8x1
25x8x1

Single-arm Cable Curls:
23x12x1
23x12x1
23x12x1
17x12x1
17x12x1

+ stretching + cardio (20 min)

Duration: 80 minutes

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