…continued
Day 3: Wednesday – Back and Biceps
The sets listed in the workout below do not include warm-up sets.
| Back | Sets | Reps * |
| Pull Ups | Goal 3 or 4 | 50 |
| Barbell Rows | 1 | 4 to 6 |
| Lat Pull Downs | 1 | 4 to 6 |
| Seated Cable Rows | 1 | 4 to 6 |
| Seated Cable Rows | 1 | 4 to 6 |
| Biceps | Sets | Reps * |
| Alternating Dumbbell Curls | 1 | 4 to 6 |
| Straight Bar Curls | 1 | 4 to 6 |
