Workout #10 Back/Biceps

Workout #10             
(sequence #4) 

Back/Biceps

 

*Single Exercise* *4x ea. ~ 10-12 reps ~ 60-90 sec.rest periods* 

Moderate/Heavy 

1. Seated wide-grip pulldowns (behind neck) ~
2. Alternate incline dumbbell curls ~
3. Seated close-grip front pulldowns ~
4. Standing cable hammer curls ~
5. One-arm dumbbell rows ~
6. One-arm preacher curl (2x sets ONLY) ~

  #1 Wide-Grip Pull Downs -Behind Neck

  #2 Alternate Incline Dumbbell Curl

  #3 Seated Close-Grip Lat Pulldowns

  #4 Standing Cable Hammer Curls

  #5 One-Arm Dumbbell Row

  #6 One-Arm Preacher Curl