Day 9:Back & Arms

Back & Arms

It’s time for another killer back session with a little arm work. I want you to really focus on getting a good warm-up in before hitting the heavy weights. I like to include dynamic movements in my warm-up for the muscle groups I’ll be using. This will help ensure the blood is flowing to the joints that will be under stress, helping reduce the risk of injury. The working warm-up uses one set of close-grip pulldowns and then two sets of chin-ups to failure, which means as many reps as possible. Give yourself a goal for your first set, but push to keep going if you can. Then, on the second set, you may get fewer reps, and that’s okay—it’s as many reps as YOU can get. Now, we’re ready to dive into the rest of the workout. Let’s get it done!

Close Grip Pull-Down Sets: 1 Reps: 10-20 Reps
Chin-Up Sets: 2 Reps: Failure
BARBELL T-BAR Row Sets: 2 Reps: 10
Alternate Exercise: Machine Row Sets: 2 Reps: 10
Wide-grip Pulldown Sets: 2 Reps: 10
Close-grip Bench Press Sets: 3 Reps: 6, 3, 12
EZ-Bar Curl Sets: 3 Reps: 10
Overhead Rope Extension Sets: 3 Reps: 10
Preacher Curl Sets: 3 Reps: 10