12d • General discussion
4 mile recovery run in the AM, back and biceps in the PM
Back and biceps workout
Neutral grip lat pull downs- 4 sets to failure, increase weight each set
Barbell rows- 3 sets to failure, increase weight each set
Single arm DB rows- 3 sets to failure, increase weight each set
DB shrugs- 3 sets of 10-12
Alternating DB curls- 3 sets to failure
Alternating DB hammer curl- 2 sets to failure
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4 mile recovery run in the AM, back and biceps in the PM
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