6/19/13 MASS BUILDING BACK AND BICEPS WORKOUT

Stretch for 10 minutes.

5 sets of Bent Over Barbell Rows with 135 lbs. for 12 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

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

4 sets of Hammer Strength Lat Pull Downs with 295 lbs. for 12 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

4 sets of Bicep Barbell Curls with 70 lbs. for 6 reps.
- 45 second rest between sets, and 120 second before proceeding to next exercise.

5 sets of Face Pulls with 40 lbs. 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.

4 sets of Overhead Barbell Press behind head with 90 lbs. for 12 reps.
- 45 second rest between sets.

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Osa McDonald (Athlete)