Routine 2 – Back & Biceps

Single Arm Dumbbell Row
3 Sets Each Arm
6-8 Reps
80-85% of 1RM
Rest Period - 2-3 Minutes

Upright Row
3 Sets
6-8 Reps
80-85% of 1 RM
Rest Period - 2-3 Minutes

Reverse Flys
3 Sets
6-8 Reps
80-85% of 1 RM
Rest Period - 2-3 Minutes

Pull Ups  (Underhand/Overhand)
3 Sets Each
6-8 Reps
80-85% of 1 RM
Rest Period - 2-3 Minutes

Bicep Curl
2 Sets
6-8 Reps Each Arm
80-85% of 1 RM
Rest Period - 2-3 Minutes

Hammer Curl
2 Sets
6-8 Reps Each Arm
80-85% of 1 RM
Rest Period - 2-3 Minutes

Copyright (c) 2009. All rights reserved.

myid@myhost.com