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BACK & BICEPS

WARM UP

- 10 shoulders tap

- 20m high knees

- 10 CAL row

- 2’ banded pull mobility


WORKOUT

A) super sets 15/12/8

- DB flies up

- single DB row

* chin ups 13*3

B) super sets 14/10/8

-Banded super man

- BB Deadlift

C) super sets 16/12/8/5

-seated DB fly

- single biceps curl

D) super set 15/10/8

- DB Biceps curl to side

- push up


CARDIO

3x :

- 15 CAL

- 15 chin up

- 15 deadlift

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