Back/Biceps day using the FreeTrainer 12 week Mass Workout - Phase 1 

Back/Biceps Day #1

Stretches
Kneeling Lat Reach Stretch
Bicep Stretch

Barbell is 7KG
Dumbbell is 2KG
Weight listed is only the weights added

Deadlifts
Set 1 - 20 reps - 17 KG
Set 2 - 8 reps - 23 KG
Set 3 - 6 reps - 29 KG
Set 4 - 4 reps - 33 KG

Bent Over Barbell Rows
Set 1 - 20 reps - 17 KG
Set 2 - 8 reps - 23 KG
Set 3 - 6 reps - 23KG
Set 4 - 4 reps - 23 KG

Standing Barbell Curl
Set 1 - 16 reps - 17 KG
Set 2 - 8 reps - 23 KG
Set 3 - 6 reps - 23 KG
Set 4 - 4 reps - 29 KG

Standing Dumbbell Curls
Set 1 - 12 reps - 11 KG
Set 2 - 8 reps - 17Kg
Set 3 - 6 reps - 11KG
Set 4 - 4 reps - 11KG

Lat Pulldown
Set 1 - 16 Reps - 10KG
Set 2 - 8 Reps - 20KG
Set 3 - 6 Reps - 26KG
Set 4 - 4 Reps - 30KG

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