11/9/2019

Back, Biceps, Abs

Bent Over Two-Dumbbell Row

4 sets, 12-15 Reps (Rest-pause on final set)

Wide-Grip Lat Pulldown

3 sets, 12-15 Reps (Rest-pause on final set)

Straight-Arm Pulldown
3 sets, 12-15 Reps (Rest-pause on final set)

Seated Cable Rows

3 sets, 12-15 Reps (Rest-pause on final set)

Barbell Curl
4 sets, 12-15 Reps (Rest-pause on final set)

Incline Dumbbell Curl

3 sets, 12-15 Reps (Rest-pause on final set)

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11/9/2019

Concentration Curls
3 sets, 12-15 Reps (Rest-pause on final set)

Bent-Knee Hip Raise

Perform on a flat bench.
3 sets, 20-30 Reps (Rest-pause on final set)

Crunches
3 sets, 20-30 Reps* (Rest-pause on final set)

Oblique Crunches
3 sets, 20-30 Reps per side (Rest-pause on final set)

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