Triple Ladder Rough and Tough – Back and Biceps:
1. Renegade rows with Pushups x 10
2. Double loaded High Pulls with Swing x 15
3. Twist bicep curls (for the pump) x 15DC
4. Superman W Pulls x 15
5. Jacknives x 15
6. Single Arm rows x 15/15
7. Drop down hammer curls x 10dc
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Here are other dumbbell back bicep routines included in my channel:
Ep. 20 | Hit every angle:
Ep. 19 | Plank Overload:
Ep. 18 | Tone and burn with high reps:
Ep. 17 | Time under Tension (TUT):
Ep. 16 | Super Shoulder Stability and Abs:
Ep. 15 | Mobility Gains:M
Ep. 14 | Strength and Mass:
Ep. 13 | Rotator cuff strength:
Ep. 12 | All about the shoulder Blades:
Ep. 11 | Abs and Traps:
