Workout B

Body parts | Back & biceps (strength dominant)

Difficulty | 9/10

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

Deadlifts (65-80% of one rep max)

Sets | 4-5

Reps | 3-5

Lat pull down

Sets | 2-3

Reps | 15

Machine cable rows

Sets | 3-4

Reps | 8-10

Reverse flies (Cables)

Sets | 3-4

Reps | 12-15

Barbell bicep curls

Sets | 3-4

Reps | 21s (7 low half reps, 7 high half reps, 7 full reps)

Dumbbell hammer curls

Sets | as little sets as possible

Reps | 50