It’s Day 4 and you’re going to be hitting back and biceps. These training days are also known as “pull days” as that’s the movement performed. Back and biceps are commonly paired together as the biceps are a secondary muscle when training back. After completing your back exercises, your biceps will be fully warmed up and ready to work.
Exercise
Start Position
End Position
Bent Over Barbell Row
Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Lat Pulldown
Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Reverse-Grip Lat Pulldown
Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Deadlift
Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Dumbbell Shrug
Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Alternating Dumbbell Curls
Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Preacher Curl
Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
