BACK & BICEPS

WU

2x

-200m row/air bike

-20m shoulders taps

-20 band passing over

WORKOUT

1-Single to double KB arms row 12/10/8/5

2- Double DB fly 15/10/8

3-Banded pull ups 10x3 + BB over grip row 12/10/8/5

4- wide db biceps curl 15/10/8

5- single DB biceps curl heavy weight 12x3

CARDIO

3x

-12CAL

-12 KB swing

-12 BJ