BACK & BICEPS

WU

-10/10 Arm circles

-10 Band rows

-10 Shoulder shrugs

-10 Inchworm to cobra stretch

-10 Band pull-aparts (overhand grip)

-15 CAL

-Pull-up (or assisted) until failure ×3

-BB Bent-over row 10 x 4 to DB single-arm row 10 x 4

-BB Pendlay row 10 x 4

-DB Shrugs 15 x 4

-Concentration curls 12×4 superset with hammer curls 12×4

-BB curls 12×4

-30 CAL+ 15 pull ups

-20 CAL+ 10 pull ups

-10 CAL+ 5 pull ups