Bench Press:
45 x 20
95 x 10
115 x 12,9,7,10
DB Row:
45 x 6 x 3
35 x 10,9
25 x 8 (this was 2-handed, not a fan)
Forearm roller or hand gripper after each set of rows.
Bent Over Row:
45 x 10
super set|65 x 10 (wide grip)
super set|65 x 10 (narrow supinated grip)
alternated exercises for 2 sets each| 85 x 10 (wide grip)
alternated exercises for 2 sets each| 85 x 10 (narrow supinated grip)
60’s,45’s and 30’s Bicep Curls:
10 x 60
10 x 45
10 x 30
There you have it. A quick Upper Body workout. took me about 1 hour and 15 minutes. I hit all large muscle groups with the rows and benching and finished with some high rep curls.
That is all! š
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