Wednesday’s – Back & Biceps

Posted by in Christian, Contests, Workouts


  • Power Cleans – 5 stes, 5 reps (done correctly, you should explode at the hips. at that point my whole body rips off the floor to create one explosive movement)
  • Wide Grip (front) Lat Pull downs – 3 sets, 8 reps
  • One Arm Dumbbell Row – 3 sets, 8 reps (Pulling at your elbows and not at your wrists will focus more on your back and use less of your biceps)


  • Dumbbell Curls – 3 sets, 8 reps (Make sure you superannuate your wrists at the top of the movement)
  • Hammer Curls – 3 sets, 8 reps (Be sure to press your elbows into your side so you can not cheat)


  • 20 minutes – Precor 556i Experience
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