Sept. 15: Back and Bi's

Hello all! Had a hectic past few days and missed the gym Thursday and Friday. Went back with a vengence today tho!

Back and Biceps

Wide-grip Pull-ups: 3x20
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Deadlifts, pyramid set: 5x5 (135 lbs, 185, 275, 315, 405) **Pyramid set means increasing weight each set. "Reverse pyramid" means starting heavy and ending light
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Flatbar Bicep Curls, reverse pyramid: 4x as many as possible (115 lbs.x12 reps, 95x15, 75x20, 55x25)
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Close-grip Lat Pull-downs: 3x10

 

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Smith Machine Calf Raises: 3x20 (10 slow, 10 fast)

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Heavy Hammer Curls: 3x7 each arm (65s, 70s, 70s)