…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
(as many sets as it takes to do 50 reps)
Goal 3 or 4 50
Barbell Rows 1 4 to 6
Lat Pull Downs (in front) 1 4 to 6
Seated Cable Rows (V-Bar) 1 4 to 6
Seated Cable Rows (Straight Bar) 1 4 to 6
Biceps Sets Reps *
Alternating Dumbbell Curls 1 4 to 6
Straight Bar Curls 1 4 to 6

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can’t do more than 6 reps. Each set should be done to positive failure.

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