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morton, PA.

32 S. Morton Avenue Suite 100, Morton PA. 19070

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© Thomas DeVietro Strength & Conditioning  2016  |  ©  The Ready Room  2018  |  All Rights Reserved

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Back and Biceps. By The GYMRaT

1. Deadlift- 10 sets, 3 reps, 2 minutes rest

2. Wide Pull Ups, Close Grip Chins Ups, Alternate Grip L/R

- max set of each, 60 seconds between sets, tempo -1-1-1-1, record reps per set, 4 total sets

3. Bent Over DB Rows- 2 sets, 15 reps L/R, no rest

4. Bent over Bench Assisted DB Reverse Flies - 2 sets, 20 reps L/R, no rest

5. Barbell Curls- 3 sets, 10 reps, rest 1 minute

6. Seated alternating DB Hammer Curls- 2 sets, 10 reps L/R, rest 1 minute

7. 6 minutes- odd minutes 40 second forearm plank, even minutes 40 seconds alternating bicycle crunches

Avery Howard and I at my Ranger School Graduation. Fort Benning, Georgia.

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