Back & Bicep Workout


10 Minute warm up on the treadmill 

https://www.muscleandstrength.com/workouts/10-week-mass-building-program.html

Back Exercises

Deadlift 5 sets of 10, 8, 8, 6, 4 reps

Chin Up 2 sets of 8 reps

One Arm Dumbbell Row 3 sets of 8 reps

Seated Row 2 sets of 8 reps

Close Grip Lat Pull Down 3 sets of 10, 10, 8 reps

Bicep Exercises

Standing Barbell Curl 3 sets of 8, 8, 6 reps

Close Grip Preacher Curl 3 sets of 8, 8, 6 reps

Incline Dumbbell Curl 2 sets of 12-14 reps

Concentration Curl 2 sets of 10 reps

10 Minute cool down on the treadmill 

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