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Weights & Calisthenics For Massive Back & Biceps | Thenx

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Warm Up - Repeat 2 times
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Spiderman Push Ups

10 reps
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Mountain Climbers

45 seconds
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Plank Hold

45 seconds
Round 1 - Repeat 4 times
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Deadlift Barbell

5 reps
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Bent Over Rows Barbell

7 reps
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Pull Ups

max reps
Round 2 - Repeat 3 times
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Rows Single Arm Dumbbell

7 reps each
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Bar Curls

max reps
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Barbell Curls Shoulder Width

10 reps
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Australian Pull Ups

max reps