Back and Hamstring Workout

Deadlift

12, 12, 12, 12, 12

Rest: None

Barbell Row

6, 6, 6, 6, 6

Rest: None


Seated Row

8, 8, 8, 8, 8

Rest: None

Single Leg Dead Lift: Kettle Bell

6, 6, 6, 6, 6,

Rest: None


Dumbell Row

10, 10, 10, 10, 10

Rest: None

Good Morning

12, 12, 12, 12, 12

Rest: None (use DB or plate)


Hyper-Back Extension

15, 15, 15, 15, 15

Rest: None

Cross Cable Pull Down

6, 6, 6, 6, 6

Rest: None

Arnold Arms

Barbell Curls

12, 12, 12, 12, 12

Rest: None

Barbell Curls

6, 6, 6, 6, 6 [slow]

Rest: None

Skull Crushers

15, 15, 15, 15, 15

Rest: None


Dumbell Hammer Curl

12, 12, 12, 12, 12

Rest: None

Straight Bar Push Down

20, 20, 20, 20, 20

Rest: None


Incline Alternating Dumbell Curls

6 -4twist-4: 5 Sets

Rest: None

Overhead Rope Press

15, 15, 15, 15, 15

Rest: None


Concentration Curls

12, 12, 12, 12, 12

Rest: None

1-Arm Kick Back

12, 12, 12, 12, 12

Rest: None