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 Push/Pull Chest & Back Workout |
Chest and back
1. T-Bar Row: 4 sets, 20,15,12,10 reps
2. Seated Single-Arm Cable Row: 3 sets, 12 reps
3. Dumbbell Pullover: 3 sets, 12 reps
4. Superset
a. Smith Machine Row: 2 sets, 15 reps
b. Cable Pulldown: 2 sets, 15 reps
5. Blood Flow Restriction Biceps curl: 4 sets, 30,15,15,15 x 2

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