Lats, Traps, and Biceps

Chest Supported Incline Row:
10 x 50, 3 sets 10 x 55

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

Close Grip Pulldowns:
2 sets 10 x 140, 2 sets 10 x 160

Reverse Flies:
10 x 20, 10 x 25, 10 x 30

Dumbbell Shrugs:
6 x 105, 6 x 110, 6 x 115, 6 x 120, 6 x 125

Dumbbell Jump Shrugs:
10 x 125, 10 x 120, 10 x 115

Overhead Shrugs:
15 x 45, 2 sets 10 x 135, 15 x 135

Hammer Curls:
10 x 20, 10 x 25, 2 sets 10 x 30, 8 x 35, 8 x 40, 6 x 50

Tate Curls:
2 sets 10 x 70 (each arm)

Over Under Curls:
3 sets 12 x 90 (switched grip after 6)

Neutral Dumbbell Hold:
65 x 30 seconds, 70 x 45 seconds


This was a really good workout. I went in, got to work, and felt good throughout. I am feeling a big difference in my Lats and forearms and its becoming apparent that I am working them more, and correctly. I did no forearm isolation. I am saving this for Friday or Saturday.