@partridge_pumps: I think this is currently my favorite workout of the week. Start with deadlifts and always end with a solid back and arm pump. Here’s the workout: Exercise 1: Deadlifts - one of the best ways to build a truly strong back. Work on perfecting the form before going up in weight Exercise 2: Wide Grip Row - doing a t bar row here but any wide grip row that allows you to keep your elbows flared will work. This is going to help you get that upper back thickness Exercise 3: Single arm row - keep the elbows tucked in so you can really hammer the lats. And find a way to get a nice stretch all the way forward Exercise 4: rear felt flies - cable or machine either will work, just go slow so you don’t incorporate the traps Exercise 5: cable curl- I really enjoy this dual d handle curl. Sort of a mix between a hammer and ez bar and the cable adds very consistent resistance Exercise 6: straight bar curl - the og curl, enough said Exercise 7: forearms - these pronated ez bar curls are a great way to hit the forearms and get a bit more of a bicep pump to finish off the day Deadlifts is somewhere in the 2 sets in 1-4 rep range, everything else is 2 sets of 8-12 reps. Make sure you save this and drop any questions you have down below #GymTok #backday #Fitness #bodybuilding #armday
