Back and Bicep Day 12/17/13

AM Workout
Crunches 20
Lat Pulldowns 50
Face Pulls 20
Tricep Kickbacks 30
Band Dips 50
Low Band Flyes 30
Band Rows 30
Behind the Back Curls 30
Cross Body Hammer Curls 30
Lateral Raises 20
Low Band Chest Press 5
Romanian Band Deadlift 30
Dumbbell Front-Squats 3, 3, 2

PM Workout
Band Lat Pulldowns  100
         Face Pulls 30
         Reverse Flyes 15
         Deadlifts Barbell + Bands 2
         Low Band Rows 20
         One Arm Lat Pulldowns 30
Deadlifts 6, 6, 6
Hang Cleans 3, 6, 6
Bent-Over Rows 20, 20, 15
One Arm Dumbbell Rows 5, 5, 5
Barbell Curls 3, 5, 5
Behind the Back Curls 12
Band Hammer Curls 10