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Back and Biceps.md

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Back and Biceps

(end with Ab Ripper X)



warm ups



  1. Wide-Front Pull Ups
  2. Lawnmowers
  3. Twenty Ones
  4. One-Arm Cross-Body Curls
  5. Switch Group Pull-Ups (switch every 2 reps)
  6. Elbows-Out Lawnmowers
  7. Standing Bicep Curl
  8. One Arm Concentration Curls
  9. Corn Cob Pull Ups
  10. Reverse Grip Bent Over Rows
  11. Open-Arm Curls
  12. Static-Arm Curls


water break



  1. Towel Pull-Ups (Switch every 3)
  2. Congdon Locomotives
  3. Crouching Cogen Curls
  4. One-Arm Corkscrew Curls
  5. Chin-Ups
  6. Seated Bent-Over Back Flys
  7. Curl-Up / Hammer Downs
  8. Hammer Curls
  9. Max Rep Pull-Ups
  10. Superman (6 x 10 seconds)
  11. In-Out Hammer Curls
  12. Strip-Set-Curls(4 rounds)