Add MASS To Your Back, Biceps And Forearms!!!! 100% GAIN CERTIFIED!!!
Автор: Strength Team
Загружено: 2018-03-13
Просмотров: 11834
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#StrengthTeam
This workout can be divided into two separate workouts "Back" and then "Biceps & Forearms" or you can train them all on the same day. This was an amazing workout and I highly recommend you to try it out. Here is the full workout and it is GAIN CERTIFIED!!!
1) Rack Pulls - 4 sets x 10 reps (You don't have to heavy)
2) Smith Machine Row - 4 sets x 8-10 reps (Squeeze each rep)
3) Seated Cable Row - 3 sets x 8-10 reps
4) Lat Pulldown - 4 sets x 8-10 reps (hold each rep for 2 seconds)
**SUPER SET**
4) Straight Arm Cable Pushdown - 4 sets x 8-12 reps
BICEPS
1) Seated Dumbbell Curls - 3 sets x 6-8 reps (squeeze each rep)
2) Incline Dumbbell Curls - 3 sets x 8-10 reps (squeeze each rep)
3) Dumbbell Hammer Curls 2 sets x 5 front + 5 sideways
FOREARMS
1) Dumbbell Front Raise 2 sets x 15 reps (squeeze each rep)
**SUPER SET**
1) Dumbbell Reverse Raise - 2 sets x 15 reps (squeeze each rep)
2) Barbell Reverse Curl Holds - 2 sets x 5 reps x 5 second hold
3) Barbell Twist Forwards - 2 sets x 30 seconds
**SUPER SET**
3) Barbell Twist Backwards - 2 sets x 30 seconds
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