Wonderful Back, Biceps and Forearms training tonight!
Started out with a Tri-set for the back, ran it for 3 rounds taking every movement to failure and taking minimum rest in between rounds with no rest in between the movements. They were 3 rounds of the following: 12 reps of Scapula Rotation Pull-ups followed immediately by 12 reps of Hanging Scapula Rotations followed immediately by 20 reps of Dumbbell Pull-overs.
Then moved onto another Tri-set for the back, running it also for 3 rounds taking every movement to failure and taking minimum rest in between rounds with no rest in between the movements. These moves were 3 rounds of the following: 10 reps of BTN Pull-downs followed immediately by 10 reps of Straight Arm Lat Pulls followed immediately by 8 reps of Undergrip Pull-downs.
Then hit 5 sets of 10 for Barbell Drag Curls, taking them to failure and using minimal rest between sets.
Then hit 5 sets of 9 for Barbell Gironda Perfect Curls, taking every movement to failure and taking minimum rest in between rounds with no rest in between the movements.
Finished up with 5 sets of 12 for Behind the Back Barbell Wrist Curls following the protocol from last training cycle. Check back there to see how the protocol works.
Great stuff!!
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