Powerlifters- Wed/Thursday Upper Back and Bi's

We do Bicep work before Lat work to pre-exhaust them so that the Lats have to do more work, which in turn makes your back thicker and more dense.


SUPERSET:
Db Hammer- 4x10
Banded Bench Curls- 4x10 (These are done like preacher curls. Tie a jump stretch band around a pole or squat rack and place a bench a few feet away, now using heavy wooden dowel pull the band back and sit under the bench placing your elbows on the bench, now curl towards your chin.)


SUPERSET:
Ring Pull Ups- 4x8-10
Wide Grip Pull ups- 4x10


SUPERSET:
Rear Delts- (dbl arm) 4x10
Band Pull Aparts- 4x15


Abs- Russian Twists 20 lbs med ball x 25 reps, Weight on the head Bent Knee Sit Ups- (25 lbs +) 2x25


This workout is an ass kicker.


Coach George W. Phipps