5x Chin ups Wide grip - Assisted by Nick
12x Lat Pull Down wide grip
5x Chin ups Wide grip - Assisted by Nick
12x Lat Pull Down Wide Grip
5x Chin ups hammer grip - Assisted by Nick
10x Lat Pull Down Wide Grip
10sec rest
12x lat pull downs Close grip
12x lat pull downs wide grip
12x lat pull downs Overhand grip
10sec rest
12x lat pull downs Close grip
12x lat pull downs wide grip
12x lat pull downs Overhand grip
5x Chin ups Wide grip - Assisted by Nick
10sec rest
12x cable tricep curls overhand grip
12x cable tricep curls underhand grip
5x Chin ups hammer grip - Assisted by Nick
10x Chin ups wide grip - Assisted by Nick
20sec rest
20x Resistance band alternating preacher bicep curls (fast paced)
12x Resistance band preacher bicep curls
10x Seated barbell preacher bicep curls slow controlled decline
24x Dumbbell one arm row (12 each arm)
20x Resistance band alternating preacher bicep curls (fast paced)
10x Resistance band preacher bicep curls
10x Seated barbell preacher bicep curls slow controlled decline
20x Dumbbell one arm row (10 each arm)
30sec rest
12x Standing Barbell bicep curls
12x Low Row Machine
16x Push Ups
40x One arm woodchopper (20 each side)
10 x Chin up from floor controlled with assisted jump (hands in forward grip)
10 x Chin up from floor controlled with assisted jump (hands in back grip)
10sec rest
50x Standing Dumbbell Alternating Bicep curls
50x Standing Dumbbell Bicep Curls
END:
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