Workout C

Body parts | Bicep & Back (Bicep dominant)

Difficulty | 8/10

Effort level | 7-9/10

Warm up

Banded pull apart (rear delts/upper back)

Reps | 20-30

Banded dislocation (Shoulders)

Reps | 15-20

Banded external rotations (rotator cuff)

Reps | 8-10

Banded internal rotations (rotator cuff)

Reps | 8-10

Exercises

Cable face pulls

Sets | 3-4

Reps | 12-15

Lat pull down (underhand grip)

Sets | 3-4

Reps | 12-15

Preacher curls

Sets | 3-4

Reps | 8-10

Single arm cable hammer curls

Sets | 3-4

Reps | 10-12 each side

Seated alternating conventional curls

Sets | 3-4

Reps | 10-12 each side

Paused bicep curls

Sets | as little sets as possible

Reps | Add up to 4 mins total time holding half way