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Day 32:Back And Biceps

Today, we’re training back and biceps for the first time on Phase Two of my 8-Week Fat-loss Figure Trainer. You’ll follow this workout for the next 4 weeks on the fourth day of each training week. I’m making some changes to what we performed in Phase One. Still, I have my favorite moves, those that always seem to work best for me, and I’ve built them into today’s workout.

We’ll start with machine lat pulldowns, performing 4 sets of 15 reps. I use a wide-grip on these—notice how I place my hands as far along the handles as I can. This promotes a little more width in your back muscles—using a narrow grip emphasizes increasing thickness, so choose the grip that best suits the needs of your physique. Adjust the reps as you need—remember that higher reps encourage more detail while heavier weights for fewer reps is better for increasing muscle. Also, notice that I’m not using supporting knee pads for this move in Phase Two.

Next up is my favorite move on my back and biceps day—pull-ups. I’ve still listed these as supported pull-ups in my chart because I know many people cannot perform quality pull-ups without a good spotter, and that’s exactly what a supported pull-ups machine provides! I want you to perform the version that challenges you within your ability to perform the reps without cheating.

After that you’ll perform cable pulldowns with a demi-grip. Find your pace and control the motion. Also notice how the demi-grip feels a little different than the grip you used for machine lat pulldowns felt. We want to include as much variety and as many small tweaks as we can in our workouts. For this move today I want you to really start pushing — or pulling — the weight. Use as much weight as you can without breaking form, and use that timer to keep your rest periods to no more than 30 seconds between sets.

During low-pulley rows we’ll use the same handle that we just used—the demi-grip. For this move, I want you to keep your back straight, maintain a raised chest, and bring the bar to you. Every machine is different. On this pulley row, I place my foot over the pads so I am able to release the weight safely. Finish up your back training with straight-arm pushdowns. Take a look at my video to see how I perform these.

Then we’re on to our biceps training. Again, my volume for biceps is fairly low—only one move for 4 sets during Phase Two. That’s because my biceps are already crisp and stage-ready. I don’t want to do much more than push some blood into them during this workout. That means I’ll go with higher reps, performed at a fairly fast, steady pace. Still, I’ll emphasize a squeeze and contraction in my biceps for every rep of my biceps cable curls. Then I’ll rest only 30 seconds between sets. You can add more exercises, weights and overall volume if your biceps are not a strength of your physique.

You’ll finish up today’s workout with abs training. I’ve included two of my favorite challenging moves: hanging leg raises and wheel roll outs. Remember to really emphasize the contraction and stretch with every rep. Perform the reps to form break. Then you can use rest-pause if needed to squeeze out those last few reps.

No cardio training on your back and biceps workout days during Phase Two. We’ll get in that 5th weekly session on Saturday.

DAY 32—Back and Biceps Workout

Machine lat pulldowns

4 SETS / 15 REPS

Supported pull-ups

4 SETS / 5-10 REPS

Demi-grip pulldowns

4 SETS / 15 REPS

Seated demi-grip low-pulley rows

4 SETS / 15 REPS

Straight-arm pushdowns

4 SETS / 15 REPS

Biceps cable curls
4 SETS / 30 REPS

Hanging leg raises

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

CYDNEY SAYS: Make sure you’re keeping a full record in your journal. Take a look back at everything that you’ve already recorded. That’s a great guide to figuring out what’s really working for you. In fact, you may find some surprises—maybe you notice that you have better workouts the day after you eat fish or beef for dinner. Look for little surprises like this to really get in tune with what works best for you.


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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