- Thomas DeVietro
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

27 views0 comments