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Bodybuilding Back and Biceps

Back and Biceps

To really get the most out of your back training, try this trick. Don't just pull the weight to you try to force your shoulders back down, while forcing your chest up and out and drawing your elbows behind you. This will ensure your get full range of motion as well as full contraction.

Lat Pulldowns:

1-2 warm up sets 12-15 reps (increase weight each set)

3 Working sets 8-12 reps (increase weight each set)

Seated Cable Rows:

1 Warm up sets 12-15 reps

3 working sets 8-12 reps (increase weight each set)

Wide Grip Upright Rows:

1 Warm up set 12-15 reps

3 Working sets 8-12 reps (increase weight each set)

Incline DB Y Raises:

3 sets of 17 reps (x10 alt, x5 together, x2 5sec neg)

Db Curls:

3 sets 10-20 reps (increase weight each set)

Preacher DB 1 arm Curls w/ 90 degrees:

4 sets 15, 12, 10, 8 reps (increase weight each set)

21's w/ Crooked Bar:

3 sets 7 low, 7 high, 7 all the way (increase weight each set)

Alt. Isolated curls:

3 sets 5,5,5,5 /side

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