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Wednesday Workout – Biceps & Back

Bent-over Rows – Starting with desired weight. 3 sets of 10-12

Weighted Back Ext. – Starting with desired weight. 3 sets of 6-8

Pull-Ups – 3 sets of 12

Weighted Shoulder Raises – Starting with desired weight. 3 sets of 12

Spider Curls – Starting with desired weight. 3 sets of 10-12

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Comment(23)

  1. I recently just shredded my acl and sprained my mcl and thanks to the both of you got the mojo and encouragement to get in the gym and work on coming back stronger than before

  2. 1rst comment. Im in early 🙂
    This was good. I have brutal posture from years of school, sitting, and desk chairs (which make your back weak).
    Nick's right when your forms bad take the weight off and try without weights. Adjusting/dropping your hips and tightening the core helps.

  3. Yo tre, as someone who also has bad knees, I did a lot of research on leg extensions and I think u should stay away from those. They personally give me problems as well. I know u want to trust mrs Jen but no one wants u to hurt ur knees again.

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