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Day 18:Back And Biceps

Because we’re emphasizing legs training so much on my 8-Week Fat-loss Figure Trainer, you may almost feel like you’re getting a break when you train back and biceps. Still, I want you to put all your effort into today’s workout. I know you may feel a little depleted at this point, but the weekend is coming, and you’re going to have a rest day and a cheat meal.

For today’s workout, you’re going to begin with lat pulldowns, keeping your form strict so you really feel those lats while you’re training. The same holds true for supported pull-ups. Adjust the weight so that you’re getting the most from every rep. The goal isn’t to perform as many reps as you can; it’s to work your target muscles to the point where they are fried. Keep in mind that the more bodyweight you use, the fewer reps you’ll be able to perform. And you’ll reach failure due to strength rather than because you’ve exhausted your lats with quality pull-ups. Choose a weight that allows you to complete all of your target reps with good form.

With demi-grip pulldowns notice how I arch my back over the pad in my video. That not allows me to anchor myself, but it really helps me feel the work in my back muscles. I hold this position throughout the entire exercise so I’m not using momentum. By the way, I also hold my abs very tight during this exercise to help keep control and prevent my butt from rising off the seat.

Next up are V-bar seated low-pulley rows followed by lying dumbbell pullovers. The latter is a tricky move, and you really want to work the outer edges of your lats with every rep. The key to this is to drop your hips while your upper back and neck are supported by a bench. You should feel this move in your back, but don’t forget that when your lats get wide enough—and you’re dieted down, they are also visible from the front. Keep that in mind as you perform this exercise. Really engage your mind-muscle connection during this move.

At the top of the motion for hammer curls you don’t want to use momentum to raise the weight to your shoulder, and you want to really emphasize the stretch as you lower the weight. Keep your elbows pressed into your sides and your chest lifted with your hips directly under you. Control of every rep is the key to honing your physique when you’re dieting.

And don’t forget to train your abs! You get a break from cardio today, but we’ll be back on that tomorrow.

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


You can always include a drop set for an exercise when you reach the end if you feel like you can eke out a little more benefit by using a lighter weight, getting just a little more work out of your target muscle group. I like to use drop sets for seated cable rows when I’m nearing the end of my training for back.


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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