Note: Today was Back and biceps as I did chest and triceps on monday, this will change by next week...
Back and Biceps: One Arm DB Rows
1st set: 26kg dumbell at 6 reps
2nd set: 24kg dumbell at 8 reps
3rd set: 24kg dumbell at 8 reps
4th set: 22kg dumbell at 10 reps
Bent Over Rows
1st set: 55kg at 6 reps
2nd set: 52.5kg at 8 reps
3rd set: 52.5kg at 8 reps
4th set: 45kg at 10reps
T Bar rows
1st set: 80kg at 6 reps
2nd set: 70kg at 8 reps
3rd set: 70kg at 8 reps
4th set: 60kg at 10 reps
Dumbell Alternating Hammer Curls
1st set: two 14kg dumbells for 6 reps each arm
2nd set: two 12 kg dumbells for 8 reps each arm
3rd set: two 12kg dumbells for 8 reps earch arm
4th set: two 10kg dumbells for 10 reps each arm
EZ Bar Bicep Curls
1st set: 25.5kg at 6 reps
2nd set: 23kg at 8 reps
3rd set: 23kg at 8 reps
4th set: 18kg at 10 reps
Good workout! proper smashed
