Monday is pull day for us at the gym.
We do the following for bicep and back day:
3 sets of 12/failure on everything
Barbell preacher curls 40 lbs
Barbell curls 30 lbs
Dumbbell hammer curls 15 lbs
21s with 30 lb curl bar
Y’s for the lower trap at 5 lbs
T’s for the rhomboids at 5 lbs
Rope pulls for the rear delts at 32.5 lbs
Isolated lat pull downs at 27.5 lbs
Hyperextensions for the Christmas tree lower back and glutes holding a 10 pound plate
Wide grip lat pull downs at 55 lbs
And then we hit some cardio.