Workout #4 Back/Biceps

Workout #4               
(sequence #4) 

Back/Biceps

 

*SuperSets*  *3x ea.SuperSet  ~ 8-10 reps ~ 90 sec.rest periods* 

Moderate/Heavy 

1. Seated wide-grip lat pulldowns (behind the neck) ~
2. Wide-grip standing barbell curls ~

1. Seated cable rows ~ 
2. Standing double dumbbell hammer curls ~

1. Seated close-grip front Lat pulldowns  ~
2. Seated concentration dumbbell curls ~

1. Bent-over wide-grip barbell rows (Single Exercise 3x) ~

  #2 Wide Grip Standing Barbell Curls

  #1 Seated Cable Rows

  #2 Standing Double Dumbbell Hammer Curl

  #1 Seated Close Grip Lat Pulldown

  #2 Seated Concentration Curl

  #1 Bent Over Barbell Row