EXERCISE | SET 1 | SET 2 | SET 3 | SET 4 | TIPS |
Pull ups | 10sets 10reps | Focus on chest to bar and not chin to Bar | |||
Supinated Barbell Row | 12 | 10 | 8 | 8 | Grip shoulder width apart and pull bar towards belly Button |
Seated T-Bar row | 12 | 12 | 12 | 12 | Keep Elbows tucked in , squeeze midback for 2sec |
Alternating Dumbbell curls | 10 | 10 | 10 | 10 | Go as heavy as possible only having forced reps on last 2reps |
Ezi-Bar Preacher Curl | 7sets 12 reps 30sec rest in-between | Make sure to get full stretch and full squeeze |