BACK, BICEPS AND REAR DELTS WITH SUPER 16 VIDEO HD

T-Bar Row (Wide and Narrow Grip Superset) Reps: 10 and 10 Sets: 3 Rest 60-90seconds Seated Machine Row: Reps: 10 Sets: 4 Rest: 60 seconds Tri Set: 1) Barbell Curl 2) Extended Curls 3) Ape Curls Reps: 10, 10, 10 Sets: 3 Rest 60-90 seconds Superset: 1) Rear Delt Raise (hands in) 2) Rear Delt Raise (hands out) Reps: 10, 10 Sets: 3 Rest: 60 seconds Finisher: 10 Battle Rope Hits 1 Burpee 10 Times As fast as you can Video by Super 16