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Empty training gym interior with cable machines, benches, and weight stations under industrial lighting
Nov 8, 20211 min read

Day 15:Back & Biceps

Again, I am predominantly choosing machines to focus on the pump and contraction to further focus on isolation of every single muscle group. This is especially important as our carbohydrates, and then, glycogen levels reduce and our cardiovascular duration of exercise increases.

Please be aware that our sets alter slightly this week. During the second set, we will add a drop set of 10 reps following a 10-second rest. Strip the weight during this 10-second period just enough to squeeze out the second 10.

Morning cardio Details

Morning cardio

40 Minutes
300 Twists

MACHINE HIGH ROWS
10, 10/10, 10/20/10
Person seated performing a machine high-row exercise in a gym, pulling handles toward their torso with a mirror reflection behind Trainer performing seated high-row exercise on a machine, pulling handles toward chest in a mirrored gym
REVERSE-GRIP LAT PULLDOWNS
10, 10/10, 10/20/10
Person performing reverse-grip lat pulldown on a seated cable machine in a gym Man performing reverse-grip lat pulldown on a seated cable machine in a gym
MACHINE ROWS
10, 10/10, 10/20/10
Man in white t-shirt and cap performing seated machine rows on a gym machine, focusing on back contraction Man performing seated machine rows on a chest-supported row machine in a gym during a back and biceps workout
HYPEREXTENSIONS
10, 10/10, 10/20/10
Person performing back hyperextensions on a Roman chair in a gym with feet hooked under pads Person performing hyperextensions on a Roman chair in a gym targeting lower back and glutes
MACHINE PREACHER CURLS
10, 10/10, 10/20/10
Person seated performing preacher curl on a preacher curl machine in a gym demonstrating biceps exercise form Person performing preacher-machine biceps curls seated on a preacher curl bench in a gym
BARBELL CURLS

10, 10/10, 10/20/10
Man performing barbell curls in a gym, lifting a loaded barbell with weight machines and windows behind him Man performing standing barbell curls in a gym wearing a white T-shirt and cap


CALF & AB WORKOUT (PM)

Seated Calf Raises

10, 10/10, 10/20/10
Person performing a seated calf press on a gym machine, feet in boots pushing weight plates with heels elevated Person performing a seated calf raise on a gym machine, pressing the foot platform with both feet while wearing black boots and camo shorts on a rubber gym floor
Superset with Lying Leg Raises

3 x FAILURE
Person lying on a bench performing lying leg raises with legs extended in a gym setting Person performing lying leg raises on a flat bench in a gym, legs raised vertically with weight equipment in the background

Post-workout cardio

40 Minutes

Read more

Empty commercial gym with cable machines, benches, and weight racks, dimly lit workout space used as a training program header
Nov 8, 2021
Day 18:Legs
Empty gym interior with cable machines, benches, and a heavy bag, dimly lit with bright light from an open garage door on the right
Nov 8, 2021
Day 10:Active Rest Day

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary.