How To Build Muscle – Back & Biceps V2
The Full Workout
BACK
1. Single Arm Plate Loaded Row – Sets 4 – Reps 15,12,10, 8 – Set Type – Progressive
2. Chest Supported T Bar Row – Sets 2 – Reps 8,12+ Set Type Max Effort
3. Lat Pull Down (Overhand Grip) – Sets 3 – Reps 15, 12, 10, Drop Set At the End – Set Type – Progressive.
4. Bent Over BB Row – Sets 2 – Reps 8,10+ Set Type – Max Effort
5. BB Shrugs – Sets 3 – Reps 20, 15, 10 Drop Set Last Set – Set Type Progressive
6. Single Arm Machine Bicep Curls – Sets 3 – Reps 12 – Set Type Straight
7. BB Spider Curls – Sets 3 – Reps15 – Set Type Straight
8. Alternating DB Hammer Curls – Sets 3 – Reps 15, 12, 10 – Set Type Progressive
9. Cable Bicep Curls – Sets 1 – Reps 20, Double Drop Set
Chris has spent many years working and teaching in the IT field. He enjoys spending time outdoors and learning about new topics. He likes playing golf, spending time at the beach and working on classic cars and woodworking projects.