BACK & BICEPS
- nayansandra15
- Nov 11
- 1 min read
⚡ WU
10 Cat-Cow
10 Arm Circles
10 Banded Pull-Apart
10 Scapular pull-ups
10 Thoracic rotations
10 Good Mornings
350m Row/Ski
🏋️ BACK
1️⃣ BB Deadlift - 8×4
2️⃣ BB Bent-Over Row - 10×4
3️⃣ DB Single-Arm Row - 10×3 each
4️⃣ KB Gorilla Row - 10×3 each
5️⃣ SUPERSET
• DB Reverse Fly - 12×3
• DB Shrugs - 12×3
💪 BICEPS
1️⃣ BB Biceps Curl - 10×3
2️⃣ KB Hammer Curl - 12×3
3️⃣ DB Concentration Curl - 12×2 each
🔥 FINISHER
- Ladder Curl & Row (1 to 10)
- Pull-Ups - 30
- Farmer’s Carry - 50m
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