Y3T: Week 9, Day 60, Back And Biceps

A big back and bulging biceps are yours, you just have to go get them. Get ready to kick @ss today.

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Y3T Week 9: Back + Biceps
Back
1
Low Pulley Row To Neck Low Pulley Row To Neck

2

Low Pulley Row To Neck

2 working sets of 14-16 reps
Low Pulley Row To Neck Low Pulley Row To Neck

3

Wide-Grip Lat Pulldown

2 working sets of 14-16 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Superset
4

Lying T-Bar Row

2 working sets of 14-16 reps
Lying T-Bar Row Lying T-Bar Row

Straight-Arm Pulldown

2 working sets of 14-16 reps
Straight-Arm Pulldown Straight-Arm Pulldown

5

Straight-Arm Dumbbell Pullover

2 working sets of 16-20 reps
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

6

Leverage High Row

2 drop sets of 10-12 reps
Leverage High Row Leverage High Row

Biceps
7

EZ-Bar Curl

3 warm up sets
EZ-Bar Curl EZ-Bar Curl

8

EZ-Bar Curl

3 working sets of 20-25 reps
EZ-Bar Curl EZ-Bar Curl

9

Seated Dumbbell Curl

2 drop sets of 12-15 reps
Seated Dumbbell Curl Seated Dumbbell Curl


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