camera iphone 8 plus apk Can't Get A Muscular Back? Just Do This!! | 4 Week Strength Team Challenge

#StrengthTeam
(Week # 1, Day # 5)
Here is a Killer Back & Bicep Workout For Thickness & Size!!!

1) Underhand Barbell Row 4 Sets x 8-12 reps and focus on controlling the weight and squeezing your back. The 3rd Set is a Drop Set holding the weight against your chest for 1-2 seconds and 2-3 second negatives and the 4th Set is a double drop Set x Failure with normal reps but still controlling the weight and squeezing your back (watch 1:03)

2) Resistance Band T-Bar Rows 4 Sets x 10-15 reps and the 3rd & 4th Set are Drop Set & Hold each rep at the top for 1-2 seconds and hold in stretch position for 1-2 seconds. (watch 2:10)

3) Close Grip Overhand Seated Cable Rows 4 Sets x 10-12 reps Slow & Controlled (watch 3:15)

4) Standing V-Bar Cable Rows 3-4 Sets x 15-20 reps and focus on squeezing your back on every single rep (watch 3:43)

5) Dumbbell Shrugs 4 Sets x 20-25 reps (watch 4:22)

6) Advanced Dumbbell Alternating Curls 4 Sets x Failure!!! (Squeeze Bicep at the top with one arm while the other is hanging down in the stretched position, at the same time lower the one at the top and lift the one at the bottom and then when both arms are half way hold there for 2 seconds and continue the path that they were on. Once you reach Failure, flex and squeeze your biceps for 20 seconds as hard as you can!!! (watch 5:26)

7) Dumbbell Hammer Curl Fatality Set!!! (Perform 5 reps with both arms squeezing your biceps at the top of every rep, once you reach 5 reps… now hold both of the Dumbbells for 5 seconds at the top while squeezing your biceps as hard as you can… after 5 seconds, perform another 5 reps and then hold for another 5 seconds!!! Do this 5 times with as little rest as possible (watch 6:30)
Here is my Instagram https://www.instagram.com/strength_team/

camera iphone 8 plus apk Can't Get A Muscular Back? Just Do This!! | 4 Week Strength Team Challenge
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