Build A Stronger Back & Bigger Biceps With This Workout | Day 4 - Week 1

#backworkout #gaincertified #4weekchallenge Purchase Strength Team Clothing Here www.strengthteamclothing.com Follow me on Instagram @Strength Team Thursday’s Workout BACK & BICEPS (Warm-Up) Dead Stop Weighted Pull-Ups 3 sets x 5 reps (Use the heaviest weight that you can. Rest 1-2 minutes after each set) 1) Below Knee Rack Pull/Deadlift 3 sets x 3 reps (Using a box or a power rack, set the height to around your shin area. Now perform a regular deadlift. Rest 2-4 minutes after every set)(385lbs) 2) Barbell Rows 4 sets x 10-12 reps (Use a challenging weight for you to get 10-12 reps. Keep your form in chest. Rest 1-3 minutes after every set)(185-205lbs) 3) Single Arm Dumbbell Rows 2 sets x 10-12 reps. Use full range of motion and focus on squeezing and stretching your back and lats. Rest 1-2 minutes after each set) 4a) Underhand Lat Pulldown 3 sets x 8-10 reps **SUPER-SET** 4b) Cable Straight Arm Pushdown 3 sets x 10-12 reps (Use full range of motion on both exercises and focus on stretching and contracting the muscles. Rest 1-3 minutes) 5a) Barbell Drag Curl 3 sets x 6-8 reps **SUPER-SET** 5b) Dumbbell Preacher Curls 3 sets x 8-10 reps **SUPER-SET** 5c) Dumbbell Hammer Curls 3 sets x 10-12 reps (Perform all of these exercises right after each other. (Rest 2-3 minutes and REPEAT 2 MORE TIMES FOR A TOTAL OF 3 ROUNDS)