BACK AND BICEPS
WARM UP (focus on the natural movement of your scapula and humerus)
-7 min bike (to reach gym)
-20 lightest band pull apart
-20 lightest band facepulls
BACK:
-high cable pullover 1" in short and lenght position (3:1 cable ratio i think)
50% 12
75% 10
96kg 12
82kg 12
-lat machine neutral grip shoulder width
75% 8
90kg x10
80kg x11
-slanted smith row yates pronated
75% 8
105kg 9
90kg 10
-rear delt pec deck neutral grip (life fitness)
75% 8
68kg 16
59kg 14
BICEPS:
-dumbell curl incline bench 65°/75°
75% 10
20kg 11+1 unilatera l(yates style)
17,5kg 11+1 unilateral (yates stye)
-preacher curl machine double hand (life fitness)
50kg 9
40kg 10
AB ROLLER target 20 reps start standing and continue kneeling when reach failure
