Lats, Traps, and Biceps

Dumbbell Shrugs:
10 x 80, 10 x 85, 10 x 90, 10 x 95, 10 x 100

Overhead Barbell Shrugs:
3 sets 10 x 45, 3 sets 10 x 95, 3 sets 10 x 135

Overhead dumbbell shrugs:
3 sets 10 x 25

Lat Pulldowns:
10 x 140, 10 x 160, 10 x 180, 10 x 200

Standing Cable Rows:
2 sets 10 x 200, 2 sets 10 x 220, 2 sets 10 x 240

Standing Hammer Curl:
10 x 20, 10 x 25, 10 x 30, 10 x 35, 10 x 40, 10 x 45, 5 x 50

Incline Seated Spider Curl:
3 sets 10 x 25

Standing Reverse Grip EZ Curl:
2 sets 10 x 70

Reverse Flies:
3 sets 10 x 25

Neutral Grip Holds:
65 x 1 min, 70 x 1 min 5 sec, 75 x 45 sec.

Forearm extension and flexion:
2 sets 10 x 20, 10 x 25

Bicep and forearm dynamic rotation:
3 sets 10 x 15

A very bicep heavy weekend workout. The only new or special thing here were the neutral grip holds to blast my lats and get them used to being under tension. I took the idea from Chuck because he does log holds to work his Lats for the log press. Things went well and the bicep feels 100% again. Felt extra motivated that day. Everything is coming together nicely.