Double Trouble: Episode 1 (Back and Bicep workout)

Upper body warm up 10 min

Pull ups (1.5 min break)

1-6 x 3 sets

Tri-set (do the next 3 exercises back to back then take a 1 min break)

Incline dumbbell W raise

8 x 4

Incline dumbbell rear delt fly

10 x 4

Incline dumbbell wide row

10 X 4

Superset (1 min break)

Barbell row

6-8 x 4

Inverted row

10 X 4

Superset (1 min break)

Wide grip lat pull down

12x 4

Cable chin down

10 X 4

Seated Single arm D row (1 min break)

10 each side X 4

Superset

Cable high D row

10 x 4

Cable low D row

8-10 X 4

Tri-set (1 min break)

Incline wide ISO dumbbell curl

8 x 4 each side

Incline wide dumbbell curl

8 x 4

Standing alternating dumbbell curl

10 each side x 4