April 5, 2026

Back and Biceps (H)

Hypertrophy

completed

90 min

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Warm-up

Run

min run /mi

Back

Pull Ups

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Deadlifts

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Mid rows (plate loaded, chest supported)

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Low row (CM, narrow ~45° grip to lower belly)

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Bentover DB row (knee on bench, single arm)

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Back Extensions

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Seated Good Mornings

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Biceps

Standing bicep curls

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Hammer curls seated

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