Day 22:Back & Biceps
As you will see, the reverse grip is chosen to prioritize the thickness of the lats. This provides a 3-dimensional appearance to the lats making them look even wider than if we were to only focus on width via the conventional overhand grip.
While the biceps tendons get warmed up while training back, we are physically prepared to smash head-on into a biceps workout before our post-workout shake and post-shake cardio.
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Morning cardio |
50 Minutes |
| MACHINE LOW ROWS | 10/5, 10/10, 20 |
|---|---|
 |
 |
| MACHINE ROWS | 10/5, 10/10, 20 |
|---|---|
 |
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| REVERSE-GRIP MACHINE HIGH ROWS | 10/5/5, 10/10, 20 |
|---|---|
 |
 |
| LAT PULLDOWNS | 10/5/5, 10/10, 20 |
|---|---|
 |
 |
| BICEPS CABLE CURLS | 10/5/5, 10/10, 20 |
|---|---|
 |
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| PREACHER CURLS |
10/5/5, 10/10, 20 |
|---|---|
 |
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|
Post-workout cardio |
50 Minutes |
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Day 28:Final Day
Day 6:Active Rest Day