6/13/12 UWLC Solo Workout

This long workout will help you shed the fat before the weigh-out on Saturday.

 Back + Biceps

Cardio: 20 Minutes

Giant Set

Chin-Up: 3 sets of 16-20 Reps

Wide Grip Lat-Pull-Down:  3 sets of 6-10 reps 

Seated Cable Rows: 3 drop sets of 8-10 reps

Superset

Bent-Over Barbell Rows: 3 sets of 12 reps

Hyperextensions: 3 sets of 12 reps

Superset

Dumbbell Alternate Bicep Curl: 1 set of 20 reps, 2 sets of 10 reps

Overhead Cable Curl: 3 drop sets of 8 reps

Barbell Curl: 3 sets of 12

Cable Curl: 3 drop sets of 20

Weighted Sit-Ups: 3 sets of 10-15 Reps

Cardio: 20 Minutes