We have only one more weight-training day left after today’s workout. Can you believe you’re so close to the end of my 8-Week Fat-loss Figure Trainer? Time flies when you’re having fun! At least I hope you’ve been having fun. I also hope that you’ve been learning how to keep promises to yourself while ignoring what naysayers have to say. 

For today’s lat pulldowns, you can go really wide today to really emphasize that stretch and contraction in your outer lats. To do this, you can place your hands on the apparatus outside of the machine. You can use weight gloves if needed. You can also use a lighter weight and higher reps, really emphasizing detail and thinking about how your back looks throughout the full range of motion.

In fact, that tip applies to every move today. I really want you to visualize how your back looks as you perform every rep. You can use a mirror to help, but I also want you to close your eyes and really get in touch with how you’re moving your back when you can’t see it. This is crucial for learning how to properly pose muscle groups that you can’t see when you’re on stage or in front of a camera.

At this point, you may be really strong or weak when it comes to pull-ups. You’ll likely have dropped weight overall, which allows you to more effectively lift your body weight without support. Again, that isn’t one of our primary goals, but it does make it easier to perform the stricter version of pull-ups. Remember not to swing your body or kip your hips, and lower slowly to a dead stop before beginning the next rep. Go with the supported version if you can’t perform 10 regular reps.

Use the weight and rep range that’s right for you on demi-grip pulldowns, demi-grip seated rows, and straight-arm pushdowns. You can even go really light and perform 25 reps per set for all of these. The key is to get in touch with how your back muscles are working and how you’re able to control and present them. Feel free to put this group of exercises together in a giant set for today’s workout if that’s possible in your gym.

For you biceps, you really want to emphasize the stretch and flex. Perform the rope cable curls I recommend, but then perform a couple sets without weight, really emphasizing how your muscles look as they move. After you’ve performed this pumping move, take a look at how they look when you’re still and posing. Work on maintaining that smile while you’re holding your back and biceps muscles tight.

Finish up this workout with the abs moves where you feel the most control in your six pack. That will help you present your six pack to its best advantage on stage. You want your face to look easy and natural when you present your figure, so also work on your expression as you work your abs.

DAY 53—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: Today is the day where you’ll really begin to reduce sodium. Yesterday, you stopped adding salt to your food, today, you’ll emphasize foods lower in sodium. You’re going to need to do most of this research on your own. Some meats are injected with sodium and others are not. Read those labels carefully! You can take photos again today to see how you’re looking three days out from your event.



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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