Workout #6 Biceps/Back

Workout #6
(Sequence #3 high reps)

Biceps/Back 

 

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

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

1. Wide-grip standing barbell curl ~
2. Wide-grip lat pulldown (behind the neck) ~
3. Incline alternating dumbbell curl ~
4. Seated cable rows ~
5. Cable hammer curls w/rope attachment ~
6. Close-grip front lat pulldowns ~ 
7. Seated concentration dumbbell bicep curls ~

 Warm-up ~ Bicep Stretch

Warm-up ~  Bicep Stretch

Warm-up ~ Back Stretch

#1  Wide Grip Standing Barbell Curls

#2  Wide Grip Lat Pulldown

#3  Incline Alternating Dumbbell Curls

#4 Seated Cable Rows

#5  Cable Hammer Bicep Curl w/Rope 

#6  Close-Grip Front Lat Pulldowns

#7 Seated Concentration Dumbbell Bicep Curl