Richardbrown
Banned
- Joined
- Feb 3, 2021
- Messages
- 696
- Points
- 43
Great man! keep it up.Tuesday - Back, Biceps
Barbell Rows - 12,10,8,8x150Barbell Reverse Rows - 12,10,8,8x150Seated Good Mornings -12,10,8,8x55Reverse Dumbbell Rows - 12,10,8,8x35Front Pull-Downs - 12,10,8,8x160 each wide grip, closed grip, reverse grip reverse closed gripBIICEPSDumbbell Hammer-sloweccentric 12,10,8,8x35Rope Hammer-hold peak every rep 12,10,8,8x50Cable Reverse Curl- forearms parrelle to floor hold peak slow eccentric 10x10x50Dumbbell Hammer seated hold peak 12,10,8,8x30Zotman Curl 12,10,8,8x30EZ bar revers w/ normal tempo 12,10,8,8x65Dumbbell reverse seated slow eccentric 12,10,8,8x20Incline Curls - 12,10,8,8x20Forced Rep Preacher Curls -10x50 to failure
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