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Hydra-Charge - 60SV

Daily Electrolyte Drink

60 Servings • 12 Flavors

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Pre-Workout (Pre-Kaged)

Our Original Award-Winning Pre-Workout

20 Servings • 7 Flavors

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Creatine HCl™

Patented, Bioavailable Creatine*

75 Servings

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Whey Protein Isolate

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3 Lbs. • 3 Flavors

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Empty gym training area with cable machines, benches, and free weights in a dimly lit studio

Nov 8, 20211 min read

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!

Exercise

Image A

Image B

Close Grip Pull-Down

Sets: 1

Reps: 10-20 Reps

Back facing woman performing close grip cable pulldown at gym showing engaged lats and triceps

Woman performing a close-grip pull-down at the gym, rear view highlighting engaged upper back and triceps

Chin-Up

Sets: 2

Reps: Failure

Person performing a chin-up at the gym, rear view showing engaged upper back and lats

Person doing a chin-up on a pull-up bar in a gym, back view showing engaged upper back and arm muscles

BARBELL T-BAR Row

Sets: 2

Reps: 10

Person performing a bent-over barbell T-bar row in a gym, holding the bar with weight plates and racks visible in the background

Female athlete performing T-bar (barbell) row bent over holding a weighted bar in a gym setting

Alternate Exercise: Machine Row

Sets: 2

Reps: 10

Woman performing a machine T‑bar row in a gym, leaning forward with back muscles engaged

Woman performing a T-bar machine row in a gym, leaning on a chest pad and pulling a close grip handle

Wide-grip Pulldown

Sets: 2

Reps: 10

Woman performing a wide-grip pulldown on a cable machine in a gym

Person performing wide-grip pulldown on a cable machine in a gym, shown from the rear

Close-grip Bench Press

Sets: 3

Reps: 6, 3, 12

Person lying on a flat bench performing a close-grip barbell bench press in a gym

Woman performing a close-grip bench press on a flat bench with a barbell and spotter in a gym

EZ-Bar Curl

Sets: 3

Reps: 10

Woman performing standing EZ-bar biceps curl in a gym, lifting bar with weight plates and machines behind her

Woman performing an EZ-bar biceps curl in a gym, standing facing the camera with elbows tucked to her sides

Overhead Rope Extension

Sets: 3

Reps: 10

Woman performing overhead rope triceps extension on a cable machine in a gym, leaning forward with split stance

Woman performing overhead rope triceps extension on a cable machine in a gym, leaning forward with split stance

Preacher Curl

Sets: 3

Reps: 10

Woman doing preacher curl with a dumbbell on a preacher bench in a gym

Person doing a seated preacher-style biceps curl with an EZ bar on a preacher bench in a gym

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Empty commercial gym floor with cable machines, benches, and a hanging heavy bag under overhead lighting

Day 18:Shoulders

Empty gym with weight machines, cable stations, benches, and a heavy bag under warm ambient lighting

Overview:Week 1

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