Beasty Back & Arms (copy)

HIIT

Horizontal Loading

This is a hypertrophy style approach to back and arm development.
You will do 24 sets with 4 to 8 exercises in total. The rep range will be 12, 15 or 20. Rest will be no more than 90 seconds per set and taken as needed. Warm-up sets will only be on the first two exercises and will be 20 reps each.

LLT
V Bar Pulldown

reps 10

Set	Reps
1	10

LLT
Seated Pulldown – Plate Loaded Machine

reps 10

Set	Reps
1	10

LLT
Single Arm Supported Dumbbell Row

reps 10

Single Arm Supported Dumbbell Row

Set	Reps
1	10

LLT
T Bar Row

reps 10

Set	Reps
1	10

LLT
Biceps Curl – Dumbbells

reps 10

Set	Reps
1	10

LLT
Biceps Curl Machine – Bicep Workout

reps 10

Biceps

Set	Reps
1	10

LLT
Machine Bicep Curls

reps 10

Set	Reps
1	10

LLT
Triceps Pushdown – Cable

reps 10

Set	Reps
1	10

ULT
Triceps Dip

reps 10

Set	Reps
1	10

LLT V Bar Pulldown reps 10

LLT Seated Pulldown – Plate Loaded Machine reps 10

LLT Single Arm Supported Dumbbell Row reps 10

LLT T Bar Row reps 10

LLT Biceps Curl – Dumbbells reps 10

LLT Biceps Curl Machine – Bicep Workout reps 10

LLT Machine Bicep Curls reps 10

LLT Triceps Pushdown – Cable reps 10

ULT Triceps Dip reps 10