Quick Back/Bi Workout

I got this from Julia and use a 4 week program after a training cycle (for a meet)

Rack Deads – x8, 6, 5, 5, 5, 15

Deadstop BB Bentover Row – 4x8

Under hand lat pulldown – 4x10, drop set the last set
superset with
Straight bar Straight arm pulldown – 4x15, underhand grip

Wide grip low cable row – 3x10, drop set last set

Incline facing DB curls – 4x10, strict and good squeeze

Wide grip EZ curls, standing – 3x12
superset with
Concentration Hammer curls – 3x10 each.

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