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bb biceps curl

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Back & Bis

Warm-up:

100 KB swings 25/35
100 stab back ext

Workout:

5 sets of 8-12 lat pull-downs (heavy)
5 sets of 8-12 BB biceps curls (heavy)
within 1 min of your last set of lat pulldowns complete a burnout set @ 70% of last weight lifted. 

Workout Notes:

  1. You may do these in super-sets if you choose.

  2. No access to lat pulldown? Try: band pulldowns or stab assisted pullups

  3. Slow reps. 2-0-2-0

  4. To clarify, that is only ONE burnout set.

  5. Need a full rounding of the spine on back exts.

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