5/22/13 MASS BUILDING BACK AND BICEPS WORKOUT

Stretch for 10 minutes.

1 set of Bent Over Barbell Rows with 135 lbs. for 12 reps.
- 45 second rest before proceeding to next set.

1 set of Bent Over Barbell Rows with 205 lbs. for 6 reps.
- 45 second rest before proceeding to next set.

4 sets of Bent Over Barbell Rows with 185 lbs. for 6 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

1 set of Log Cleans with 150 lbs. for 10 reps.
- 45 second rest before proceeding to next set.

3 sets of Log Cleans with 170 lbs. for 10 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

1 set of Weighted Wide Grip Pull Ups for 6 reps.
- 45 second rest before proceeding to next set.

2 sets of Weighted Wide Grip Pull Ups for 4 reps.
- 45 second rest before proceeding to next set.

1 set of Weighted Wide Grip Pull Ups for 3 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

1 set of Hammer Strength Lat Pull Downs with 180 lbs. for 12 reps.
- 45 second rest before proceeding to next set.

4 sets of Hammer Strength Lat Pull Downs with 220 lbs. for 12 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Bicep Barbell Curls with 85 lbs. for 6 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

5 sets of Face Pulls for 20 reps.
- Super set with 5 sets of Boat Pose Crunches for 20 reps.
- No rest between sets, 45 second rest between super sets, and 120 second rest before proceeding to next exercise.

4 sets of Front Plate Raises with a 45 lbs. plate for 16 reps.
- 45 second rest between sets, and 120 seconds before proceeding to next exercise.

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Osa McDonald (Athlete)