
00:10

Moderate
1.50hrs,Back&Bi’s,806cals 💪💪
15min Arctrainer
1.Wide grip Pulldown overhand 6x20,15,12,12,10,8r
increase weight each set
2.Lat pulls downs wide grip underhand
4x12,12,10,8 increase weight each set
3.DB bicep curls 4x20,16,14,12 same weight 15lbs
4.DB lat rows (one hand @ a time):4x12,10,10,8 increase weight every set 25,30,35,40lbs
5.Hammer curls 4x12 20lbs,30sec rest in between sets
6.BB underhand lat rows:4x16,12,12,10 increase weight ea set 30,40,50,60lbs
7.Lat Pulldown Machine 5x20,15,12,10,8 increase weight ea set
8.BB Bicep Curls 2x15,12 increase weight 30,40lbs
20min Arctrainer
20min Core work
Stretch