Day: December 25, 2018

Today is Back, Deadlifts, and Biceps Day. We warmed up the Back with 4 sets of 8-10 reps on

1) Seated Lat Pull down machine

2) Seated Lat Pulls to the Chest

3) Seated Lat Pulls, one arm at a time

4) Laying down Barbell Lat Pull over

5) Seated Shotgun Rows

6) Weight Assisted  Pull Ups with one arm negatives

7) Deadlifts

We then worked the Biceps with 4 sets of 8-10 reps on

1) Standing Barbell Curls

2) Preacher Curls

3) Single Arm Cable Curls

4) Cable Machine Bicep Pump ups