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Hardcore Back and Biceps workout

3/20/2014

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Did a split workout yesterday of Biceps in am and Back in the afternoon. Here is what I did:
Biceps
Seated alt dumbbell curls 2 warm up sets of 20/15 reps, 30/15 reps,
3 sets of 35/12 reps, 45/10 reps, 50/10 reps,  plus 1 drop set of 60/8* reps, 50/8*reps, 40/8* reps.
One arm Concentration curls 3 sets of 40/12 reps, 40/12* reps, 40/10* reps. Plus one drop set of 50/6* reps, 40/6 reps.
Hammer Rope Cable curls 1 drop set 72.5 KG/12* reps, 67.5KG/5* reps
Back
Bent Barbell Rows 2 warm sets 115/15 reps x 2
3 sets with 185/12 reps, 235/10 reps, 235/10 reps, one drop set of 235/8*, 185/12 reps.
V bar PullDowns 3 sets of 180/12 reps, 200/12* reps, 230/8* reps. One drop set 250/6* reps, 200/6* reps 180/3* reps.
Wide grip Pulldowns 3 sets of 180/10 reps, 200/10* reps, 220/8* reps. One drop set of 230/6*, 200/3*, 170/3* reps.
V bar machine Rows 3 sets of 160/12 reps, 190/10* reps, 200/8* reps. One drop set 220/8** reps, 190/4* reps, 170/3* reps.
Did 25 minutes of boxing with TEAM RTN ATHLETE & PRO MUAY THAI Fighter Jaffer Panezai. Foot was sore and finished workout but later did 2 more exercises of back
Smith machine Deadlifts 5 sets of 200/15 reps, 290/12 reps, 340/10 reps, 290/12 reps, 200/15 reps.
One arm dumbbell rows 4 sets of 100/10 reps, 110/10 reps, 120/10 reps 130/10* reps**video only got 6 of the reps because of 15 sec time on instagram

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