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Wednesday Week 11:
Back, Biceps & Calves!

Wednesday Week 11: Cardio:

55 minutes of intense cardio.

Wednesday Week 11: Training:

Warmup:

• 5-10 minutes of cardio

Back:

• Close Grip Pulldowns - Warmup Set - 10-12 reps
• Close Grip Pulldowns - 3 Working Sets - 12 reps
• Reverse Grip Rows - 3 Working Sets - 12 reps
• Lat Pulldowns - 3 Working Sets - 12 reps

Biceps:

• Drag Curls - Warmup Set - 10-12 reps
• Drag Curls - 3 Working Sets - 10-12 reps
• Bent Over Barbell Curls - 3 Working Sets - 12 reps
• Barbell Curls - 3 Working Sets - 12 reps

Calves:

• Standing Calf Press - Warmup Set - 15 reps
• Standing Calf Press - 3 Working Sets - 15 reps

Cooldown:

• 5-10 minutes of cardio

Click Here For A Printable Log Of Wednesday Week 11.

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Thursday, Week 11!

Tomorrow we will be discussing motivation.

NAVIGATION:

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