BACK & BICEPS

WARM UP

2x

- 40 m shuttle run

- 40 m lateral run

- 40 jumping jacks

WORKOUT

super-sets 20/15/10/8

A- Pull up

B- double DB fly

- Banded lat pull-down 15x3

-BB Bend over row 15/10/8

- deadlift 15-10-8

^super-sets 15/10/8

- single arm DB curl seated

- BB hands close grip biceps curl

CARDIO

3x:

- 250m machine

- 20 hands release push up

- 10 deadlift