Back and Biceps Power Session

The workout

1. 1
   

   Barbell Bent Over Row

   Back / Wing · Erector Spinae · Full Body

   Sets4 Reps10, 12 Rest60-90 sec
2. 2
   

   Lat Pulldown

   Back / Wing

   Sets3 Reps10, 12 Rest60-90 sec
3. 3
   

   Seated Cable Row

   Back / Wing

   Sets3 Reps10, 12 Rest60-90 sec
4. 4
   

   Dumbbell Row

   Back / Wing

   Sets3 Reps10,12 Rest60-90 sec
6. 5
   

   Rope Straight Arm Pulldown

   Back / Wing

   Sets3 Reps10, 12 Rest60-90 sec
7. 6
   

   Barbell Curl

   Biceps

   Sets3 Reps10, 12 Rest60-90 sec
8. 7
   

   Seated Incline Dumbbell Curl

   Biceps

   Sets3 Reps10, 12 Rest60-90 sec
9. 8
   

   EZ Bar Preacher Curl

   Biceps

   Sets3 Reps10 12 Rest60-90 sec