BACK AND BI’S SEAL CHALLENGE WORKOUT

YOU SHOULD ALWAYS START WITH THE LARGEST BODY PART FIRST SO START WITH YOUR BACK.

DO A PULLUP WORKOUT TO WARM UP WITH 1 TO 10 AND BACK DOWN DEAD HANG PULLUPS. (100 REPS)

AFTER THE PULLUP WARM UP, YOU SHOULD DO THE REST OF THE WORK OUT PRETTY FAST ONLY TAKING 90 SECS BETWEEN EACH SET.

BENT OVER ROWS- 4 SETS OF 12 REPS

STRAIGHT LEGS DEAD LIFTS 4 SETS OF 10 TO 12 REPS (LOWER BACK)

BEHIND THE NECK PULLDOWNS 4 SETS OF 10 TO 12 REPS

ONE ARM DUMBELL ROWS 4 SETS OF 10 REPS (EACH SIDE)

BICEPS

STRAIGHT BARS CURLS, 4 SETS OF 10 REPS

STANDING ONE ARM ALTERNATING DUMBELL CURLS, 4 SETS OF 10 REPS

PREACHER CURLS 4 SETS OF 10 REPS

DUMBELL HAMMER CURLS 4 SETS OF 10 REPS