Work out

Back and biceps:

warm up: 10 minutes EMOM light weight 5 front squats & 5 push press

  • Assisted pull ups ss. kettle bell swings 3x 10 pull ups/20 swings
  • Deadlift rows 3x 10 reps ss. barbell 21’s bicep curls (7 lower half, 7 upper half, 7 full extension)
  • Underhand straight arm pulldown ss. Overhand 3x 15 reps
  • Single lateral arm pull downs ss single arm bicep curl 3x 12-15 pulls/10-15 curls

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