'145lbs per arm.  One-arm bent over rows; compound muscle usage for targeting more of the body... Forearms, biceps, rear delts, lats, lower back, obliques... Followed by slower drop sets with more concentrated form.  15 week weight loss = -35lbs.' 

Tags: back , day , lats , rows , ONE , Arm , bicep , pull , forearm

SEE ALSO: burn , prenatal yoga , muskeln , total body workout , sp , nut , core workout , exerc , mens physique , andrei deiu