W.O.W 3/26

It's been a while since I've done Workout Wednesday, so I thought I'd share the back/ bicep workout I've been doing....

Warmup: 5-10 min cardio of choice

3 sets 8-12
(sets/reps vary depending on your goals)

Back:
Assisted Pull-Ups

Cable Seated Row
T-bar Row
Lat Pull Down
Single Arm Dumbell Row

Biceps:
Alternating single arm bicep curl- Dropsets*
Cross body hammer curls
21's


*Drop Sets means starting with a heavier weight (that you can still get atleast 6 -10 reps with) and then dropping the weight, and continuing until failure with the lighter weight. This really fatigues the muscle, and improves strength! 

Happy Wednesday!