Straight Sets: Back & Biceps

Updated: Sep 22

Warm-up:

400 m Row

Arm Circles

10 Inchworms

Down Dog To Runner's Lunge & Twist


Complete each couplet, in the order written, minimizing the rest between movements. Rest 2-3 minutes between rounds of the couplet. Complete all rounds of one couplet before moving onto the next.


3 Rounds:

3-5 Strict Chin-ups

8-10 BB Clean Curls AHAP

Rest


3 Rounds:

3-5 BB Bent Row AHAP

8-10 Stability Ball Rear Delt Raises AHAP

Rest


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Less than 1 Month:

Complete 2 rounds of each couplet with less weight


Less than 3 Months:

Complete 3 rounds of each couplet without going AHAP


AHAP- As Heavy As Safely Possible


Post thoughts and weights achieved to comments

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