Workout 1

Back and biceps

SUPER SETS
Complete the following exercises  that are grouped one after the other with no rest. Once the two exercises are complete have a 45 seconds rest.  3 sets for 8-12 reps  (if you can't get out 8 reps the weight is to heavy and if you are getting more than 12 reps out the weight is to light. If you feel like you can, make everything 4 sets. Tempo 2-1-2

 

• Cable wide grip pulldowns

• Cable rope pullovers
   

• Cable close grip seated rows

• Cable close grip pulldowns
   

• Barbell bent over rows

• Cable wide grip rows
   

• Barbell bicep curls

• Rope hammer curls
   

• Dumbbell hammer curls

• Cable E/Z bar curls
   

• Machine bicep curls

• Iso lateral cable curls

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   finish with the following 

• 1 hour walk or 15 minutes or 30 second intervals on the treadmill 

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