Notes
Biceps
Pullups 10
Biceps Curl 3x12
Hammer Curl 3x 12
W Curl 3x12
Wide Biceps Curl 3x15
Crossbody Alternating Biceps Curl 3x12
Isometric biceps hold 3x30 seconds
Back
Resistance band pull part 3x12 rhomboids, rear deltoids, and trapezius
Lat pull down 3x12 lats, trapezius, rotator cuff, posterior deltoids, rhomboids, biceps, and forearms
Back extension 3x12 back extensor
Superman 3x12 erector spinae, glutes, hamstrings, upper back, shoulders, and arms
Dumbbell pullover 3x12 chest and lats