BACK & BICEPS

WARM UP

2 rounds

- 40m shuttle run

- 40m lateral run

- 40 jumping jacks

WORKOUT

^supper-sets 20/15/10/8

A- Pull up

B- DB fly (increase the weight gradually)

- Banded bend over row 15*3

- deadlift 15-10-8

^ Tri-sets 15/10/8

- single arm DB curl seated

-push up

- BB hands close biceps curl

CARDIO

3 rounds

- 300m machine

- 20 jumping jacks

- 10 deadlift