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Day 46:Back And Biceps

We’re deep in week 7 of my 8-Week Fat-loss Figure Trainer, so you may feel pretty depleted. Keep in mind that the goal isn’t merely to do everything on my to-do list, but to take the steps you need to make your physique look as good as possible as we approach the end of this Trainer. I want you to make any adaptations you need, but don’t make changes because you feel lazy or sluggish. Make adaptations that will help you thrive at the end of the program.

For machine lat pulldowns, you can also use a machine that works in a unilateral fashion. Here’s what I mean by that: Some machines have the two sides attached, while others allow the arms of the machine to move independently. In my video, I’m using a bilateral pulldown machine. These are probably more common than the unilateral version, but you can turn any bilateral pulldown machine into a unilateral move by simply using one arm at a time. You can perform all reps for one side and then the other, or if you have a true unilateral machine available, then you can alternate, keeping your resting-side lats activated as the other side works.

Here’s what I mean by a “strict” pull-up: You pull yourself up emphasizing the power of your back muscles, and you squeeze them at the top. Then you lower slowly with control, feeling that stretch in your back muscles. You avoid swinging or kipping your hips—that works against developing detail in your back even if it allows you to complete more reps. Don’t forget that you aren’t trying to perform a pre-determined number of reps; you’re trying to hone your target muscles, making them look as tight and detailed as possible.

Up next are demi-grip pulldowns with secured upper legs and heavier weights. Follow that move with seated demi-grip low-pulley rows. Let me emphasize that I do not use momentum for low-pulley rows the way many people do. I believe this move should be about stretching and contracting the lats without shifting the bend at the hips to use momentum. Keep your upper back arched a bit and your chest high. Release the weight with control.

For straight-arm pressdowns, I also want you to keep your hips out of the motion, forcing all of the work into your lats and serratus muscles, which tie your back into your front side. If your chest starts to sink and your abs become too engaged, then drop the weight and finish the rest of your set.

You can perform biceps cable curls as I do in the video, using a rope on the cable apparatus. Or you can choose another handle such as a straight- or cambered-bar with a swivel. However, if your biceps still need more work, then you can follow my suggested routine on Day 39. This is highly individual, and you need to have a clear mind about what is working best and where you need to put more energy as you’re coming in for a landing on this 8-Week Fat-loss Figure Trainer.

Then finish off with the abs work that I’ve recommended or that’s right for you.

DAY 46—Back and Biceps Workout

Machine lat pulldowns

4 SETS / 15 REPS

Supported pull-ups

4 SETS / 5-10 REPS

Demi-grip pulldowns

4 SETS / 15 REPS

Seated demi-grip low-pulley rows

4 SETS / 15 REPS

Straight-arm pushdowns

4 SETS / 15 REPS

Biceps cable curls
4 SETS / 30 REPS

Hanging leg raises

3 SETS / 15 REPS
Ball crunches
3 SETS / 15 REPS

CYDNEY SAYS: Get the best feedback you possibly can. Your weekly photos are crucial in helping you determine what adjustments you need to make as you near the end of my 8-Week Fat-loss Figure Trainer. You can shift calories up or down, make changes in training volume; increase or decrease cardio in general. You can also take photos today if you want a little more neutral feedback. Also, rely on your best critics—not those who tell you look great or those who are overly critical. Find the ones who will tell you the truth.


Kasein is an ideal anti-catabolic protein that delivers a sustained-release of amino acids and has less than 1 gram of lactose (milk sugar) per serving. Kasein is ideal before bed as a shake or pudding, delivering 24g of protein per scoop with only 140 calories for a serving of Vanilla Shake. Casein is the slow-digesting fraction of milk protein, and it takes several hours to digest, releasing amino acids over time. This means it will help fuel your muscles, fighting off breakdown longer than fast-digesting forms of protein. Remember that our bodies naturally break down muscle tissue when we sleep, even when we aren’t dieting.

CYDNEY SAYS: Another benefit of taking Kasein before bed is that you will be less hungry, allowing you to sleep — and recover — more effectively.

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