Back & Biceps workout

Bent-over Barbell Row: warm-up set + 6 sets of 8 reps

One-arm Lat Pull-down: 5 sets of 8 reps (each side)

Seated Wide Grip Row: 5 sets of 8 reps

Barbell Curls: 4 sets of 8 reps

Cheat & Recover Hammer Curl: 4 sets of 8+8 reps