Back & Bi’s

Workout Summary
Name: Back & Short Arms
Start: 20:10 End: 21:00
Duration: 50 Minutes
Lat Pulldown x 5
Sets Back
1: 70 lbs x 25 Normal reps Warmup
2: 100 lbs x 15 Normal reps Warmup
3: 160 lbs x 10 Normal reps
4: 180 lbs x 10 Normal reps
5: 180 lbs x 10 Normal reps

Notes: Squeezing hard in the upper back. Hence using lighter weights.
Close Grip Underhand Lat Pulldown x 5
Sets Back
1: 135 lbs x 15 Normal reps
2: 185 lbs x 12 Normal reps
3: 195 lbs x 12 Normal reps
4: 205 lbs x 10 Normal reps
5: 135 lbs x 15 Normal reps

Notes: No energy left and feeling depleted but looking cut
2 Handle Seated Row x 4
Sets Back
1: 160 lbs x 12 Normal reps
2: 160 lbs x 12 Normal reps
3: 180 lbs x 10 Normal reps
4: 180 lbs x 10 Normal reps
Straight Bar Pulldown x 4
Sets Back
1: 50 lbs x 15 Normal reps
2: 57.5 lbs x 12 Normal reps
3: 65 lbs x 12 Normal reps
4: 42.5 lbs x 15 Normal reps
Dumbbell Curl x 4
Sets Arms – Biceps
1: 35 lbs x 15 Normal reps Superset
2: 40 lbs x 12 Normal reps Superset
3: 40 lbs x 12 Normal reps Superset
4: 40 lbs x 10 Normal reps Superset

Notes: Reps performed on alternative arms. Left – right – left – right. Reps listed were for only one arm. 15 reps equals 30 in total. Worksets superset with low rope curl
Low Cable Rope Curl x 4
Sets Arms – Biceps
1: 50 lbs x 12 Normal reps Superset
2: 50 lbs x 12 Normal reps Superset
3: 50 lbs x 10 Normal reps Superset
4: Not Completed

Thanks to Rob Riches for this workout

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