Back and Biceps Workout

This workout is part of my upper body training. I split it into two days. I train chest, shoulders, and triceps one day and back and biceps another. I also finish all my upper body sessions out with running to get my heart rate up, stay lean, and build up my endurance!

The workout:

1. Lat pull down machine (3 sets x 10 reps)

2. Single arm dumbell row (3 sets x 10 reps each arm)

3. Dumbell bicep curl (3 sets x 15 reps)

4. Cable straight arm pull down (3 sets x 10 reps)

5. Cable biceps curls (3 sets x 10 reps)

6. Cardio finisher: 2 mile treadmill run, .5mi @ 6.5 mph, .5mi @ 7mph, .25mi @7.5 mph, .25mi @ 8mph, .5mi @ 6.5mph, cool down, .25mi@ 3mph