Day 1:Back & Biceps
Navigation
During my previous video series—the 12-Week Muscle-Building Trainer—I primarily used free weights, so this time I want to take advantage of all the machines available for a different feel and pace, but my selection of machines isn’t essential to you. If you don’t have them available to you, perform exercises that mimic a similar movement.
Today we begin our journey in my native country of Wales. We will be training from one of my favorite gyms, which I believe is one of the very best hardcore gyms in the world—Peak Physique in Cardiff.
We begin our back workout by prioritizing a reverse-grip pulldown to target the thickness and width of lats, which provides a three-dimensional look from every angle.
After we are done with back, we will be hitting biceps. Remember to focus on the squeeze and contraction to better enhance the mind/muscle connection.
|
Morning cardio |
30 Minutes |
| Reverse-Grip Pulldowns | 5, 5/10, 5/10/15 |
|---|---|
 |
 |
| Neutral-Grip Pulldowns | 5, 5/10, 5/10/15 |
|---|---|
 |
 |
| Reverse-Grip Machine Rows | 5, 5/10, 5/10/15 |
|---|---|
 |
 |
| T-Bar Rows | 5, 5/10, 5/10/15 |
|---|---|
 |
 |
| Machine Preacher Curls | 5, 5/10, 5/10/15 |
|---|---|
 |
 |
| Biceps Cable Curls | 5, 5/10, 5/10/15 |
|---|---|
 |
 |
CALF & AB WORKOUT (PM)
| Seated Calf Raises | 5, 10, 15 |
|---|---|
 |
 |
| Superset with Hanging Leg Raises | 3 x FAILURE |
|---|---|
 |
 |
|
Post-workout cardio |
30 Minutes |
Read more
Today is many people’s favorite body part to train—chest! We will be using machines all of today but if you only have dumbbells, barbells, or cables available to you, that’s okay. Just follow with ...
We are back in Peak Physique Gym in Cardiff to obliterate shoulders and triceps. Make sure you reach failure close to the reps I have recommended. Sometimes you will go several reps over and othe...
