Back Biceps and Triceps Workout of the week 3-5-18

Bent over rows 3 sets 10 reps @ 95 lbs. (slow reps)

Super Set:

Tricep Push Downs with rope on cable machine – 3 sets 10 reps 70-90 lbs.

Standing Single Arm Rows at Cable Machine – 3 sets 5-6 reps 100 lbs.

Finisher:

Pull-ups – 5 sets 1 rep 10 second rep. (5seconds up, 5 seconds down)

 

*notes* This was a nice workout that got my biceps and triceps fired up! Felt a little soreness the next day. Would add in some core work next time and maybe some seated row to target the rhomboids.

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Drew Smith