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PULL DAY - Back and Bi's
Warm Up - 50 Pull Ups
1A. Reverse Grip Barbell Rows - 4 x 12,10,8,8
1B. Wide Grip Pulldowns - 4 x 12
2. One Arm Rows - 4 x 15,12,10, Last Set to Failure
3. Wide Grip Seated Cable Rows - 3 x 15,12,12
Bis
1. Reverse Grip Barbell Curls - 3 x 12,10,8 last set drop set to failure
2. Incline Curls - 4 x 12,10,8,8
3. Spider Curls - 3 x 12
And Most Importantly ...... Don't Be A PxSSY!!!