Today we have a workout that is going to focus on the the over all width of your back and the definition of your biceps. Remember to retract your shoulder blades on each back movement in order to get a good contraction.
|Deadlift||6,6,6,6||75% (1 rep max)|
|Dumbbell row||10,10,10,10||parallel to the floor|
|Seated row||8,8,8||8 reps leaning then 8 reps normal|
|Wide neutral grip pull-ups||8,8,8,8||each set ending with 8 partials, assisted pull-up if needed|
|Spider curls||12,12,12,12||chest supported on incline bench|
|Standing cable curls||15,15,15||elbows pinned in rib cage|
|Seated preacher curl||12,10,8,6|