Back + Biceps
Cardio: 15 minutes
GIANT SET
Chin-up: 4 sets of 15
Seated Cable Rows: 4 sets of 15 reps
Wide-Grip Pulldown Behind the Neck: 4 sets of 15
Bent Over Row: (Use the Smith machine or power rack) 4 sets of 8-10
Hammer Curls: 2 sets of 8-10, 3 sets of 20 reps
Barbell Curl: 2 light sets of 8-10 reps, 3 heavy sets of 10-12
Cable Hammer Curls: (Use the rope attachment) 3 sets of 20 reps
Cardio: 20 Minutes
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