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Back and Bi's split workout

4/16/2014

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Trained Back and Bi's twice today with Muay Thai. Here is what I did:
Afternoon Workout
  • 5 super sets of:
  • Lat Pulldowns 110/20, 150/20, 180/15, 200/12, 220/10
  • Straight arm pullins 100/20, 110/20, 120/15, 130/15, 150/15
  • Close grip hammer strength pulldowns 200/20 reps
  • Hammer strength low rows 110/20 reps
  • Hammer strength preacher curls 2 sets of 45/10, 70/10 then dropset 105/6, 70/9, 45/12 reps
  • Standing single arm cable curls 5 sets 10 reps each arm 

Then did 25 min Muat Thai with TEAM RTN ATHLETE Jaffer Panezai

Night Workout 
  • Single arm dumbbell rows 8 sets of 8 reps non stop with, 70, 85, 90, 95, 100, 110, 120, 130
  • 3 super sets of 
  • Pull ups 3 diff grips 10 reps each 
  • Kneeling high rope rowins 20 reps
  • Standing alt dumbbell curls 40/8, 50/8, 60/8
  • Seated two arm machine curls 1 set 30 reps
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