✿islandgurl

✿islandgurl

Thursday, March 8, 2012

Workout #13 S#4 Back/Biceps

weight
Workout #13             
(sequence #4) 

Back/Biceps
Weight Lifting 1 

*Single Exercise* *4x ea. ~ 8-10 reps ~ 60-90 sec.rest periods* 
Heavy 
  1. Wide-grip front lat pulldowns ~ 4x
  2. Standing barbell bicep curls ~ 4x
  3. Close-grip seated cable rows ~ 4x
  4. Alternating incline dumbbell curls ~ 4x
  5. Bent-over two-dumbbell row ~ 4x
  6. Reverse-wide grip barbell row ~ (2x sets ONLY) ~
#LettheBeastOut  ROAR!!!
Wide-Grip Lat Pulldown
  #1 Wide-grip Lat Pull Down
Barbell Curl
  #2 Standing Barbell Bicep Curl
Barbell Curl
 #3 Close-Grip Seated Cable Rows
Seated Cable Rows
 #4 Alternating Incline Dumbbell Curls
Bent Over Two-Dumbbell Row
  #5 Bent-over two-dumbbell row
Bent Over Two-Dumbbell Row
Reverse Grip Bent-Over Rows
  #6 Reverse-Wide Grip Barbell Rows
 http://blog.islandreal.com/wp-content/uploads/2008/10/fitness.thumbnail.jpg

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