Bi's/ Tri's and Back Lifting Workout

Hi all,

Here is a bicep and back workout for you. These are both supposed to be done on two different days. :) Enjoy and happy lifting! 

Bi and Tri Workout: 

Barbell Curls 3x10 

Seated Dumbbell Curls 3x12

Cable Curl 3x15

Close Grip Bench Press 3x10

Lying Barbell Extension 3x12

Tricep Cable Push Down 3x15 

Back Workout: 

Dumbbell Row 4x8

Seated Cable Row 4x15

Chest Supported Row 3x10

Lat Pull Down 3x12

Deadlift Variation 4x12 

Have fun and lift heavy! Get those gains peeps! :)