BACK & BICEPS

WU

-25 high knees

-15 HRPU

-10 shoulders tap

WORKOUT

1- DB row 15/12/8/5

2- Super sets

-BB grip over row 12/8x4

- pull ups 12x4

3- DB fly on bench 15/12/8/5

4- Alt hammer curl 15/10/8

5-Biceps curl with hold 20/15/10

CARDIO

3x

-12 CAL

-12 Burpees

-12 Jumping rope