✿islandgurl

✿islandgurl

Wednesday, February 8, 2012

Workout #7 Back/Biceps

weight
Workout #7             
(sequence #4) 

Back/Biceps
Weight Lifting 1 

*Single Exercise* *3x ea. ~ 10-12 reps ~ 60-90 sec.rest periods* 
Moderate/Heavy
  1. Seated wide-grip lat pulldowns (behind the neck) ~
  2. Preacher barbell curl ~
  3. Bent two-dumbbell rows ~
  4. Standing close-grip Ez-bar curls ~
  5. T-bar back row ~
  6. Standing cable bicep curls ~
  7. Straight-Arm lat pulldown ~

Wide-Grip Pulldown Behind The Neck
  #1 Wide-Grip Pulldown Behind the Neck
Preacher Curl
  #2 Peacher Curl
Bent Over Two-Dumbbell Row With Palms In
  #3 Bent Two-Dumbbell Row 
Close-Grip EZ Bar Curl
  #4 Standing Close-Grip Ezbar Curl

Lying T-Bar Row
  #5 Lying T-bar Row
Standing Biceps Cable Curl
  #5 Standing Cable Bicep Curl



Straight-Arm Pulldown
    #7 Standing Straight-Arm Lat Pulldown
 
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