Trained back and biceps in 3 splits today, here is what I did:
4:50 am Boot camp conditioning
8am morning workout
Bent Barbell rows 5 sets of 10 reps with 155, 205, 255*, 205, 205
Pull-ups 3 sets of 12 reps 3 diff grips
Hammer dumbbell curls 1 set 50 lbs/20 reps
12:30 afternoon workout
Single arm vertical Flex Row 5 sets of 10 reps
Medium arch grip Pulldowns 4 sets 12 reps with 130, 160, 190, 200, 210
Medium arch grip low rows 5 sets of 20 reps with 120lbs
Preacher Cable Curls 4 sets 10 reps
Finished with 30 minutes of Muay Thai conditioning with TEAM RTN ATHLETE & PRO MUAY THAI Fighter Jaffer Panezai.
5:00 evening workout
One arm dumbbell rows 3 sets of 10 reps with 100, 110, 130 lbs
Pull-ups 1 set of 12 reps wide grip
Alternate dumbbell curls 1 set of 10 reps with 60 lbs
4:50 am Boot camp conditioning
8am morning workout
Bent Barbell rows 5 sets of 10 reps with 155, 205, 255*, 205, 205
Pull-ups 3 sets of 12 reps 3 diff grips
Hammer dumbbell curls 1 set 50 lbs/20 reps
12:30 afternoon workout
Single arm vertical Flex Row 5 sets of 10 reps
Medium arch grip Pulldowns 4 sets 12 reps with 130, 160, 190, 200, 210
Medium arch grip low rows 5 sets of 20 reps with 120lbs
Preacher Cable Curls 4 sets 10 reps
Finished with 30 minutes of Muay Thai conditioning with TEAM RTN ATHLETE & PRO MUAY THAI Fighter Jaffer Panezai.
5:00 evening workout
One arm dumbbell rows 3 sets of 10 reps with 100, 110, 130 lbs
Pull-ups 1 set of 12 reps wide grip
Alternate dumbbell curls 1 set of 10 reps with 60 lbs
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