Back / Bicep Day (Pull)
Deads (sets x reps)
warm x whatever
2 x 6
3 x 3
T-Bar Rows
3 x 6-8
Face Pulls
3 x 8-12
Hyperextensions or Back Attack
couple sets at high reps (20-25)
Weighted Abs / Hips (adductor / abductor 20 or so reps)
Curls for Girls - whatever you want to do.....biceps are a very small muscle group, so you don't need to go crazy here like most people do.
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