Day 16:Back & Arms

Back & Arms

Wow, it’s day 16 already! We’re halfway through this first month, and I hope you’re starting to see and feel some positive changes. Today we’re focusing on the back, with some accessory arm work thrown in.

When you’re aiming to make improvements to your body, it’s normal to feel a little fearful of some exercises—especially ones you struggle with. For me, this exercise is pull-ups. These are hard, guys! This doesn’t mean you should skip them, it just means you have a personal challenge to grow through each week. It’s okay to feel a little anxious, just use that as fuel to push yourself to get better. A lot of training is a mental game and not letting your head talk you out of doing something that your body can be trained to do. We will work through these exercises together to be successful!

Exercise	Step 1 Image	Step 2 Image
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
Superset: Preacher Curl Triceps Dip Machine Sets: 3 Reps: 10