June 20, 2019 at 11:45AM

Back and Biceps. Morning Workout
Thursday, June 20, 2019 at 10:43 AM

Pull Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 6 reps
Set 5: 6 reps

Notes: Alternate with chin-ups. 1m rests.
Chin Up
Set 1: +16 lb × 6
Set 2: +16 lb × 6
Set 3: +16 lb × 6
Set 4: +16 lb × 6
Set 5: +16 lb × 6

Bent Over Row (Barbell)
Set 1: 125 lb × 10
Set 2: 125 lb × 10
Set 3: 125 lb × 10
Set 4: 125 lb × 10

Notes: 2m rests. Full reset reps. Supinated grip. Up 5lbs from last.
Rack Pull (Barbell)
Set 1: 190 lb × 6
Set 2: 190 lb × 6
Set 3: 190 lb × 6
Set 4: 190 lb × 6

Notes: Ss with shrugs. 2 shrugs per pull. 2m rests.
Shrug (Barbell)
Set 1: 190 lb × 12
Set 2: 190 lb × 12
Set 3: 190 lb × 12
Set 4: 190 lb × 12

Bicep Curl (Barbell)
Set 1: 75 lb × 8
Set 2: 75 lb × 8
Set 3: 75 lb × 8
Set 4: 75 lb × 8
Set 5: 65 lb × 10 [Drop Set]
Set 6: 55 lb × 12 [Drop Set]
Set 7: 45 lb × 20 [Drop Set]

Notes: 2m rests. 2m rests between working sets. 1m between drop sets.
Crunch
Set 1: +45 lb × 10
Set 2: +45 lb × 10
Set 3: +45 lb × 10
Set 4: +45 lb × 10

Notes: 30s rests. http://bit.ly/2IXTUN5

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