Back & Biceps Workout

Superset 1

1) Wide Grip Lat Pulldowns - 5 sets of 15,12,10,8,8

2) Dumbbell Rows - 5 sets of 15,12,10,8,8

Superset 2

1) Reverse Grip Barbell Rows - 4 sets of 8 reps

2) Close Grip Lat Pulldowns - 4 sets of 12 reps

3) Rack Pulls - 4 sets of 8 reps

4) Dumbbell Pullovers - 4 sets of 12 reps

Biceps

5) Barbell Curls - 4 sets of 10-15 reps

6) Preacher Curls - 3 sets of 10-12 reps

7) Rope Cable Curls - 3 sets of 15 reps