TEAM RTN & TEAM DOC Back & Biceps workout

Back: 
Did a circuit of 3 exercises for 15 reps each set 2 rounds

• Front Pulldowns
  
• Bent Low Pulley cable rows
  
• Seated rows with rotation 
  

Then did 3 different types of pull-ups

1. Med grip 10 reps with 5 sec neg. 
   
2. Close grip 10 reps w/ 5 sec neg.
   
3. wide grip 5 reps hold head to top for 5 seconds on each rep
   

Then did a circuit of 3 exercises for 3 rounds:

1. Alternate Bent rows/deadlifts 135/10 each
   
2. Prone dumbbell rows 60/12 reps
   
3. Cross cable Pulldowns 40/15 reps
   

Then went to Biceps

• All we did is one exercise 
  
• Standing barbell curls 95/10 reps no rocking and negatives 
  
• 115/10 reps same way 
  
• 135/2 reps all biceps no rocking and slow negatives 
  

We also did a variety of different push-up combos and took some pics throughout this workout.