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BACK & BICEPS

WU

-150 shuttle run

-20 empty bar passing over

-10 shoulders tap

WORKOUT

1-DB row 18/15/10

2-Trisets

-BB row 15/10/8

-15 super man

-10 pull ups

3- 15/10/8/8 DL

4- single DB biceps curl 15/10/8

5- Biceps curl 12x2

CARDIO+ABS

-10-12 CAL ski/row

-rope + Burpees 10

-12 KBS

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