Workout #9 Back/Biceps

Workout #9
(Sequence #3 high reps)

Back/Biceps 

* 3x sets ~ 10-12 reps ~ 60-90 sec rest *

Warm-up  Back & Bicep Stretches ~ (see pics)

1. Reverse-Grip Bent-Over Barbell Rows ~(middle back - lats)
2. Standing Close-Grip Ez-bar Bicep Curl ~ ( your favorite=)
3. Bent-Over Two Dumbbell Row ~  (middle back - biceps -lats) 
4. Preacher Barbell Curls ~
5. Close-Grip Front Lat Pulldowns ~ (lats-middle back-biceps)
6. Standing Bicep Cable Curl ~ (use bar attachment)
7. Barbell Dead Lift ~ (lower back - builds strength) See #8 4 2nd choice
8. Hyper Back Extensions ~ (DO If barbell dead lift is too hard on knees) 

NOTE: Exercises #7-#8 are for your lower back, if barbell dead lift is too hard on your knees, and your gym has a hyper back extension machine as shown in pic below u can choose those in place of.. Use a plate to hold to chest.. A 25lb good! If you do this exercise make sure you go level at the top as shown in pic, and NOT any further up or arching! Just level and back down. It should feel real good on your lower back as u stretch at the bottom and raise up. If you choose to do the dead lifts and want to do the hyper back extensions do without weight and stretch your back after your workout =) Train like a "Animal" 

Stretches

Warm-up ~  Bicep Stretch

Warm-up ~ Back Stretch

#1 Reverse Bent-Over Barbell Rows

#2 Standing Close-grip Ez-bar Curl

#3 Bent Over 2-Dumbbell Row

#4 Preach Barbell Curl

#5 Close-Grip Front Lat Pulldowns

#6 Standing Bicep Cable Curl

#7 Barbell Deadlift

#8 Hyper Back Extensions