Deadlifts/Back/Biceps

DAY 4 WEEK 1

Thursday
24 Oct 2019

Dead Lift:
Set 1 5 REPS @ RPE 9
Set 2 5 REPS @ RPE 9
Set 3 5 REPS @ RPE 9

Deadstop Barbell Rows:
Set 1 7 REPS @ RPE 8
Set 2 7 REPS @ RPE 8
Set 3 7 REPS @ RPE 8

Seated Barbell Goodmornings:
Set 1 12 REPS
Set 2 8 REPS
Set 3 6 REPS
Set 4 15 REPS

Dumbbell Rows:
Set 1 15 Each Arm
Set 2 12 Each Arm
Set 3 10 Each Arm
Set 4 8 Each Arm

Lat Pull Downs:
Set 1 15 REPS
Set 2 12 REPS
Set 3 10 REPS
Set 4 8 REPS

Dumbbell Shrugs:
Set 1 20 REPS
Set 2 15 REPS
Set 3 12 REPS
Set 4 10 REPS

Hammer Curls:
Set 1 14 Each Arm
Set 2 12 Each Arm
Set 3 10 Each Arm
Set 4 8 Each Arm

Wide Grip Barbell Curls:
Set 1 15 REPS
Set 2 15 REPS
Set 3 15 REPS

Dumbbell Spider Curls:
Set 1 20 REPS
Set 2 15 REPS
Set 3 12 REPS
Set 4 10 REPS

Weighted Sit Ups
Set 1 25 REPS
Set 2 25 REPS
Set 3 25 REPS
Set 4 25 REPS

Cool Down:
10-15 Min walk on treadmill 2.0-2.5 speed

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