Change up your normal back and biceps workout to include blood flow restriction training. This BFR workout will add some size to your arms and give you a nasty pump.
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Mike Hildebrandt's Back and BFR Biceps Workout
1. Deadlift: 4 sets, 10 reps
2. Lat pull down: 4 sets, 10 reps
3. Single arm row: 3 sets, 15 reps
4. Dumbbell pull over: 3 sets, 15 reps
a. Straight arm pull down: 2 sets, 20 reps
b. Seated cable row: 2 sets, 20 reps
6. Incline dumbell curl: 4 sets, 10 reps
7. Cable EZ bar BFR: 4 sets, 30, 15, 15, 15 x 2
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