6/12/13 MASS BUILDING BACK AND BICEPS WORKOUT

Stretch for 10 minutes.

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

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

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

4 sets of Wide Grip Weighted Pull Ups for 6 reps.
- 30 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Hammer Strength Lat Pull Downs with 265 lbs. for 12 reps.
- 30 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Bicep Barbell Curls with 75 lbs. for 6 reps.
- 30 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, no 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.
- 30 second rest between sets, and 120 seconds before proceeding to next exercise.

4 sets of Overhead Barbell Press behind head with 95 lbs. for 12 reps.
- 45 second rest between sets.

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Osa McDonald (Athlete)