Just finished a back/bicep session tonight that went fairly well I'm not pushing any mega weights yet,just focusing on good form and slow negative reps to get some progression going.
Warm up set-pulldown machine-4×10
Pull ups-3x10-(3sec pause at bottom)
Barbell row-3×10
1@60kg
2@80
3@100
Close Grip cable pulldown-3×10
1@80kg
2@85kg
3@80
Seated hi- row-3×10
1@120kg
2@140kg
3@140kg
Biceps-
Barbell curl-4 x10
1@30kg
2@35
3@35
4@35
Seated hammer curls-4×10
[email protected] arm
2@20kg
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4@20
Cardio 20mins on bike