Day 23:Back & Arms

Back & Arms

I’m all about setting goals as I walk into the gym. I like to pick one exercise to push a little harder than I have before, and today my focus is to increase my close-grip bench press weight. What’s your goal today?

Something I see a lot in the gym which can hinder people’s progress is a lack of control throughout the whole range of movement. For example, on a biceps curl, really pay attention to how much control you have over the bar as you lower it back down toward your legs. It’s easy to let it drop quickly, but you’re losing an important part of the work for the muscle. So, watch yourself on this exercise and make sure you’re able to control both aspects of the exercise. Don’t cheat yourself out of some of the work!

Exercise	Start Position	End Position
Close Grip Pull-Down Sets: 1 Reps: 10-12 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