BA 4 Week Lean Program (Day 22)

Day 22: Back & Biceps Workout

 

Exercise

Sets

Reps

Notes

Machine Low Rows

1

10/5

 

 

1

10/10

 

1

20

 

Machine Rows

1

10/5

 

 

1

10/10

 

1

20

 

Reverse-Grip Machine High Rows

1

10/5/5

 

 

1

10/10

 

1

20

 

Lat Pulldowns

1

10/5/5

 

 

1

10/10

 

1

20

 

Biceps Cable Curls

1

10/5/5

 

 

1

10/10

 

1

20

 

Preacher Curls

1

10/5/5

 

 

1

10/10

 

1

20

 

AM Cardio

1

50 mins

 

Twists

1

300

 

PM Cardio

1

50 mins