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TEAM RTN & TEAM DOC Back & Biceps workout

4/15/2014

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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. 
Picture
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