Workout 20081113 Back, Biceps

Exercises should be performed in the order below.

Wt. is weight or setting. BW is bodyweight. RM is the maximum weight that can be lifted for the number of repetitions. e.g. 10RM is the heaviest weight you can perform 10 reps of the exercise with perfect form. Your last rep should be near failure.

Reps can also be duration in seconds for exercises without reps.

Rest is in seconds.

Exercise	Wt.	Reps	Rest
Row, Bent Over, Barbell Wide Grip	8RM	8	30
Row, Bent Over, Barbell Wide Grip	8RM	8	30
Row, Bent Over, Barbell Wide Grip	8RM	8	30
Row, Bent Over, Barbell, Reverse Grip	10RM	10	30
Row, Bent Over, Barbell, Reverse Grip	10RM	10	30
Row, Bent Over, Barbell, Reverse Grip	10RM	10	30
Row, Inverted Wide Grip	BW	8	30
Row, Inverted Wide Grip	BW	8	30
Row, Inverted Wide Grip	BW	8	30
Row, Inverted Close Grip	BW	10	30
Row, Inverted Close Grip	BW	10	30
Row, Inverted Close Grip	BW	10	30
Row, Inverted Reverse Grip	BW	12	30
Row, Inverted Reverse Grip	BW	12	30
Row, Inverted Reverse Grip	BW	12	30
Curls, Barbell Wide Grip	8RM	8	30
Curls, Barbell Wide Grip	8RM	8	30
Curls, Barbell Wide Grip	8RM	8	30
Curls, Barbell Close Grip	10RM	10	30
Curls, Barbell Close Grip	10RM	10	30
Curls, Barbell Close Grip	10RM	10	30
Curls, Dumbbell, Seated, Alternating	8RM	8	30
Curls, Dumbbell, Seated, Alternating	8RM	8	30
Curls, Dumbbell, Seated, Alternating	8RM	8	30
Curls, Dumbbell, Incline	10RM	10	30
Curls, Dumbbell, Incline	10RM	10	30
Curls, Dumbbell, Incline	10RM	10	30
Curls, Barbell Reverse Grip	8RM	8	30
Curls, Barbell Reverse Grip	8RM	8	30
Curls, Barbell Reverse Grip	8RM	8	30
Shrugs, Barbell, Standing, Behind the Back	8RM	8	30
Shrugs, Barbell, Standing, Behind the Back	8RM	8	30
Shrugs, Barbell, Standing, Behind the Back	8RM	8	30
Shrugs, Dumbbell, Standing	10RM	10	30
Shrugs, Dumbbell, Standing	10RM	10	30
Shrugs, Dumbbell, Standing	10RM	10	30

Tom's Sandbox

Workout 20081113 Back, Biceps

Exercise

Wt.

Reps

Rest

Fitness Navigation