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Day 4: Back and Biceps

LAT PULL-DOWN (WARM-UP SETS)

Use light weight and stop each set short of failure.

Lat pull-down
2 sets, 10-15 reps (rest 1 min.)

Pull-up
Add weight if this rep range is too easy. If you can't do 5-8 pull-ups,
perform them with band assistance, partner assistance, or on an
assisted pull-up machine.
3 sets, 5-8 reps (rest 1 min.)

Barbell Deadlift
4 sets, 5-8 reps (rest 2 min.)

Barbell Row
Perform with an underhand grip.
4 sets, 5-8 reps (rest 2 min.)

Machine seated row

Perform between 4 and 7 sets, depending on your experience level.
Flex your lats for 5-10 seconds during each rest period.
7 sets, 5-8 reps (rest 30 sec. )

Barbell Curl
4 sets, 5-8 reps (rest 90 sec. )

Hammer Curl
3 sets, 5-8 reps (rest 90 sec. )

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4/12/23, 11:36 PM about:blank

Alternating incline dumbbell biceps curl

3 sets, 10-16 reps (alternating, 5-8 reps per side, rest 90 sec.)

Machine Preacher Curl

Perform between 4 and 7 sets, depending on your experience level.
Flex your biceps for 5-10 seconds during each rest period.
7 sets, 5-8 reps (rest 30 sec. )

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