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Training Day 11Back & Biceps

The second round of your back and bicep training is here. Remember, the back is a very large muscle group made up of many different muscles. For this reason, we use a variety of exercises to ensure we hit all aspects of it.

Exercise Start Position End Position

Bent Over Barbell Row

Warm-up sets: 2
Working sets: 3
Reps: 12 reps to reach failure

Lat Pulldown

Warm-up sets: 2 
Working sets: 3 
Reps: 12 reps to reach failure

Reverse-Grip Lat Pulldown

Warm-up sets: 2 
Working sets: 3 
Reps: 12 reps to reach failure

Deadlift

Warm-up sets: 2 
Working sets: 3 
Reps: 12 reps to reach failure

Dumbbell Shrug

Warm-up sets: 2 
Working sets: 3 
Reps: 12 reps to reach failure

Alternating Dumbbell Curls

Warm-up sets: 2 
Working sets: 3 
Reps: 12 reps to reach failure

Preacher Curl

Warm-up sets: 2 
Working sets: 3 
Reps: 12 reps to reach failure


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