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Day 11:Back And Biceps

Today we’re training the pulling muscles, beginning with back and finishing up with biceps. Of course, you should also get in some abs work after that, especially if that’s a weakness in your physique.

For lat pulldowns you can increase the weights for each set, but I want you to make sure your back is really warmed up. One tip for that is to emphasize a slow release of the weight to encourage a greater stretch in your lats. Control the weight through the full rep and really feel that stretch in your lats as the bar returns to the starting position.

Don’t rush your supported pullups. You don’t want to be swinging. You can add more weight—which is to say that you can reduce the amount of your bodyweight that you’re lifting. The weight from the stack is actually reducing the amount of bodyweight you’re lifting.

For demi-grip pulldowns, make sure that your form is spot on. This is a challenging move because you get no help from the machine since you aren’t anchored under the knee pads. Keep in mind that your butt should never leave the seat during the set. Make sure your form is also spot on for seated low-pulley rows. Controlling the weights is the key to creating detail in your target muscles that will be visible as you continue to diet off body fat.

Last up for back is pullovers, followed by biceps. I use dumbbell hammer curls because I think they add a nice shape to your arms. I love that because it ties this muscle group into your shoulders and forearms while also creating a curve at the top of the arm.

When it comes to dumbbell biceps curls, you want to make sure you’re getting that squeeze at the top of the motion and then a slow release for a full stretch of your biceps. That will help make sure you’re getting the most bang for your buck even if you’re using lighter weights.

Today, you’ll be including abs, but you won’t perform cardio since you’ll only do that five times a week—today is first rest day from cardio this week. Your abs work should be performed with the same amount of contraction and stretch. Too many people forget to hold their abs tight when extending to the starting position. My opinion is that you should hold your abs tight through the whole set—never allow them to relax while you’re training them. You’ll get better results, and you won’t have to perform as many reps before fully exhausting them.

Wide-grip lat pulldowns

4 SETS / 15 REPS

Supported pull-ups

4 SETS / 5-10 REPS

Demi-grip pulldowns

4 SETS / 15 REPS

Seated low-pulley rows

4 SETS / 15 REPS

Lying dumbbell pullovers

4 SETS / 15 REPS

Hammer curls
4 SETS / 15 REPS

Standing dumbbell curls

4 SETS / 15 REPS

Hanging leg raises

3 SETS / 15 REPS
Ball crunches
3 SETS / 15 REPS


I like to get in Kasein before bedtime. Kasein is Kaged Muscle’s casein protein product. Casein is the slow-digesting fraction of milk protein, and it stays with you for longer while you sleep. In addition, it helps prevent muscle breakdown, which you’re susceptible to when you’re cutting calories to reduce body fat.


Kasein is an ideal anti-catabolic protein that delivers a sustained-release of amino acids and has less than 1 gram of lactose (milk sugar) per serving. Kasein is ideal before bed as a shake or pudding, delivering 24g of protein per scoop with only 140 calories for a serving of Vanilla Shake. Casein is the slow-digesting fraction of milk protein, and it takes several hours to digest, releasing amino acids over time. This means it will help fuel your muscles, fighting off breakdown longer than fast-digesting forms of protein. Remember that our bodies naturally break down muscle tissue when we sleep, even when we aren’t dieting.

CYDNEY SAYS: Another benefit of taking Kasein before bed is that you will be less hungry, allowing you to sleep — and recover — more effectively.

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