Скачать или смотреть THE ULTIMATE BACK AND BICEP WORKOUT | Get pumped with Analis Cruz

WHAT'S UP FAM ♡

first, I hope that this video inspires you and pushes you to challenge yourself. This workout includes back & bicep movements that are staples on my pull day sessions. The details will be listed below for you to try in the gym. I am looking forward to upload more videos and share more with you. Feel free to share with me what you would like to see more on my channel. I LOVE YOU GUYS SM, AND THANK YOU FOR WATCHING. xo ♡

Work out details...

Upper body mobility warm up:
2 x 30 seconds each exercise

Pull ups:
3 x amrap (as many reps as possible)
Can be assisted (Last set is assisted for less difficulty)

Bent over row (4 sets total):
Warm up set - 15 reps
Set 1 - 8
Set 2 - 8
Set 3 - 15 reps
Set 4 - failure

Chest supported rows (3 sets total):
1 - 15
2 - 12
3 - failure

SUPERSET (3 sets total) - a. lat pull down wide grip | b. reverse grip
10 reps wide grip, 12 reps reverse grip

Cable seated rows drop set:
3 x 8, 10, 12, 15

DB bicep curl
4 x 20 alternating reps

SUPERSET (3 sets total) - a. preacher curl | b. preacher hammer curl
10 reps preacher curl, 10 reps hammer curl

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