Notes
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
Deadlifts 3x12
Biceps
Biceps Curl 3x12
Hammer Curl 3x12
W Curl 3x12
Wide Biceps Curl 3x15