1. SS* Inverted Rows/Back Widows
4 Sets X Till Failure/10-15
I want you to go until failure on the inverted rows using strict form and then hold the Back Widows 2 seconds per rep at the top! Drive your elbows into the ground!
2. One Arm Lunch Kit Rows
4 Sets X 15 Per Side
Fill up a lunch kit or backpack and get rowing! Squeeze and pause at the top. If you have heavy enough dumbbells, use them. I like to stand on something for clearance so that I can exaggerate my range of motion.
3. SS* Narrow Grip Banded Lat Pulldowns/Supermans
4 Sets X 20/15
Drive your elbows DEEP on the pulldowns and hold the Supermans in the top position for 1-2 seconds!
4. SS* Banded Seated Rows/One Arm Straight Lat Pulldowns
4 Sets X 20/15 Per Arm
These are gonna burn! Finish that back off! Act as if you are trying to “wrap” your elbows around your back to tough each other when performing the seated rows!
5. SS* Banded Preacher Curls/Banded Hammer Curls
4 Sets X 20/Till Failure
Keep the backs of your arms pressed into the chair (or whatever you are using) when performing the Preachers and SQUEEZE that bicep! Pick the speed up slightly on the Hammers and fill those guns up with blood until you cannot perform a clean rep!
6. Incline DB Curls
3 sets X 20
2 Second hold at the top of these! Keep the backs of your arms pressed to the wall and JUST use your biceps!
7. SS* Lying Banded Curls/DB Drag Curls
4 Sets x 20/15
Lots of control here! Last Superset of the day, squeeze out whatever you have left in those arms!