bi/tricep exercises superset.
Seated Bicep Curl Machine:
55×10
80×10
80×10
80×10
80×12-155×6
Seated Bicep Curl Machine (hammer grip):
45×10
65×10
65×10
65×10
65×12
Seated Bicep Curl Machine (reverse grip):
40×10
40×10
40×10
40×10
40×10
Single-arm Pushdowns:
10×10-10
10×10-10
20×10-10
20×10-10
20×10-10-10-10
V-bar Pushdowns:
50×10
70×10
90×10
110×10
110×10-50×20
Incline OH EZ Extensions:
25×10
35×10
45×10
55×10
65×10-35×20
Duration: 24 minutes
Strained something in my right knee over the weekend somehow so no lower body work/deads today. Great workout regardless.
BB Rows:
135×10
185×10
235×10
285×10
235×10
185×10
135×10
Shrugs:
225×10
315×10
405×10
495×10
585×10
495×10
405×10
315×10
225×10
Seated Lat Pulldown Machine:
145×10
175×8
205×6
235×4 (PR)
Seated Lat Row Machine:
145×10
175×8
205×6
235×5 (PR)
BTN Wide-grip Lat Pulldowns * Wide-grip Lat Pulldowns:
100×10*10
100×10*10
100×10*10
Straight-bar Lat Pushdowns (strict form):
110-130-150-170-190×10
Band Pull-Aparts:
×25-25-25-25-25-25
Duration: 40 minutes