Adding size to my physique in this back and biceps workout and finally back on the bulk to build lean muscle after being out with covid for a couple weeks. It’s good to be back so hope you enjoy and thanks for watching.

✘ MERCH COMING SOON to justmerk.com!
✘ TRAINING PROGRAMS https://justmerk.com
✘ Instagram | @merkelfitness https://www.instagram.com/merkelfitness/

✘ EHPLabs OxyShred pre-workout [discount – MERKEL10]
• https://ehplabs.com/products/oxyshred-hardcore

✘ FULL WORKOUT
warm up
• jump rope [10 minutes]
workout
• chest supported dumbbell rear belt row [8 sets x 8 reps]
• barbell bent over row [4 sets x 10 reps]
• one arm dumbbell row [4 sets x 10 reps]
• lat pull down [4 sets x 10 reps]
• straight arm lat pull down [4 sets x 12 reps]
• ez-bar curl [4 sets x 10 reps]
• dumbbell hammer curl [4 sets x 10 reps (5 and 5 alternating)]

✘ MUSIC
[ AfterglowBeats – “INCREDIBLE” ]
• Soundcloud – https://soundcloud.com/afterglow_beats
• Beatstore – www.beatstars.com/afterglow_beats/
[ Memphis – “Outro” ]
• Soundcloud – https://soundcloud.com/memphisbeats
• Spotify – open.spotify.com/artist/3ACzfvTTZISD00GrHxuGiv
• Instagram – www.instagram.com/memphiis_music/
[ AfterglowBeats – “CANDYPAINT” ]
• Soundcloud – https://soundcloud.com/afterglow_beats
• Beatstore – www.beatstars.com/afterglow_beats/

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