This is the essential back and biceps routine. It is a three-part operation diminishing the stabilizing strength on the biceps, forcing more emphasis on the more direct “pulling” muscles, which I have divided between a locked-arm, wide pull “reverse fly” and the conventional bent-over row. Pull-ups would naturally fall into these pulling motions, but I have reserved these for my Parque pROGUErams, although I am considering adding wide-grip pull-ups at the end of this circuit to break up the dumbbell curls. But this is the routine as it currently stands.


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