1/2/2021

Day 2: Back, Biceps, and Calves

Treadmill running
Perform at a brisk but sustainable pace for 5 min. as a warm-up.
Alternately, perform another moderate-intensity cardio exercise of your
choice.
1 set, 5 mins (warm-up)

LAT PULL-DOWN (WARM-UP SETS)

Use a light weight and stop each set short of failure.

Lat pull-down
Use a light weight and stop each set short of failure.
2 sets, 5-10 reps (rest 1 min. )

Pull-up
If you can’t perform 8-10 reps, perform machine-assisted or partner-
assisted reps. If 10 reps is easy, add weight to keep you in the rep range.
3 sets, 8-10 reps (rest 1 min. )

T-Bar Row
After the final set, perform a single dropset. See Training Guidelines for
details. If this is too difficult, perform the workout without the dropset.
3 sets, 10-15 reps (rest 1 min. )

Close-grip pull-down
After the final set, perform a single dropset. See Training Guidelines for
details. If this is too intense, perform the workout without the dropset.
3 sets, 10-12 reps (rest 1 min. )

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SINGLE-ARM DUMBBELL ROW

Perform all of the reps on one side before switching to the other side. Don't rest between sides and rest 1
min. between sets.

Single-Arm Dumbbell Row

3 sets, 10-12 reps (right side, no rest)

Single-Arm Dumbbell Row

3 sets, 10-12 reps (left side, rest 1 min. )

Stiff-Arm Push-Down
5 sets, 15 reps (rest 30 sec. )

EZ-Bar Curl
Keep your form strict for the first two sets. For the last two, use slight
cheating or momentum to raise the weight, then lower it slowly. See
Training Guidelines for details.
4 sets, 12, 8, 6, 6 reps (rest 1 min. )

Seated Band Incline Biceps Curl

4 sets, 10-12 reps (rest 1 min. )

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SUPERSET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.

EZ-bar spider curl

3 sets, 10-15 reps (no rest)

Hammer Curl
3 sets, 10-15 reps (rest 1 min. )

Standing Calf Raise

4 sets, 10 reps (rest 30 sec. )

Weighted donkey calf raise

4 sets, 10 reps (rest 30 sec. )

Seated Calf Raise

4 sets, 15 reps (rest 30 sec. )

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