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Description

Back/ Shoulders/ Biceps


Exercises

Set 1: 3 rounds
Barbell Stiff Legged Deadlift
Weights: Moderate
Barbell Stiff Legged Deadlift
10 reps
Rest
Rest
45 seconds

Set 2: 3 rounds
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
10 reps
Rest
Rest
45 seconds

Set 3: 3 rounds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
45 seconds

Set 4: 1 round
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
10 reps
Rest
Rest
30 seconds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
10 reps
Rest
Rest
30 seconds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
10 reps
Rest
Rest
30 seconds
Barbell Bent-Over Rows
Weights: Maximum
Barbell Bent-Over Rows
10 reps
Rest
Rest
30 seconds
Barbell Bent-Over Rows
Weights: Maximum
Barbell Bent-Over Rows
10 reps

Set 5: 3 rounds
Barbell Reverse Grip Rows
Weights: Heavy
Barbell Reverse Grip Rows
10 reps
Rest
Rest
45 seconds

Set 6: 1 round
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
12 reps
Rest
Rest
45 seconds
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
12 reps
Rest
Rest
45 seconds
Alternating Bicep Curls
Weights: Maximum
Alternating Bicep Curls
12 reps
Rest
Rest
45 seconds

Set 7: 1 round
Barbell Reverse Curl to Press
Weights: Moderate
Barbell Reverse Curl to Press
12 reps
Rest
Rest
45 seconds
Barbell Reverse Curl to Press
Weights: Heavy
Barbell Reverse Curl to Press
12 reps
Rest
Rest
45 seconds
Barbell Reverse Curl to Press
Weights: Heavy
Barbell Reverse Curl to Press
12 reps
Rest
Rest
45 seconds

Set 8: 2 rounds
Effort: Vigorous
Barbell Curl 21's
21 reps


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