Big Man On Campus: Week 12, Day 79

If a barn-door back is on your list of school supplies, you've come to the right place. Steve Cook will take you to mass class.

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Getting bigger is just the tip of the iceberg. If you've done this trainer right, you should feel stronger, smarter, more responsible, and more alive. By now, you should need the gym like you need fresh air. It is imperative.

Day 79: Back, Biceps and Calves
1

Cardio warm-up

5 minutes
Running, Treadmill Running, Treadmill

2

Pullups

4 sets of 10 reps, 60 seconds rest
Pullups Pullups

3

Lying T-Bar Row

3 sets of 10-15 reps, 60 seconds rest
Drop set on final set
Lying T-Bar Row Lying T-Bar Row

4

Close-Grip Front Lat Pulldown

3 sets of 10-12 reps, 60 seconds rest Drop set on final set
Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

5

One-Arm Dumbbell Row

3 sets of 8-12 reps, 60 seconds rest
One-Arm Dumbbell Row One-Arm Dumbbell Row

6

Straight-Arm Pulldown

5 sets of 15 reps, 30 seconds rest
Straight-Arm Pulldown Straight-Arm Pulldown

7

EZ-Bar Curl

2 strict sets of 12-14 reps, 60 seconds rest
2 cheat sets of 4-6 reps, 60 seconds rest
EZ-Bar Curl EZ-Bar Curl

8

Incline Dumbbell Curl

4 sets of 10-12 reps, 30-60 seconds rest
Incline Dumbbell Curl Incline Dumbbell Curl

Superset
9

Spider Curl

2 sets to failure
Spider Curl Spider Curl

Hammer Curls

2 sets to failure, 30 seconds rest between supersets
Hammer Curls Hammer Curls

10

Standing Calf Raises

4 sets of 10 reps, 30-60 seconds rest
Standing Calf Raises Standing Calf Raises

11

Donkey Calf Raises

4 sets of 10 reps, 30-60 seconds rest
Drop set on every set
Donkey Calf Raises Donkey Calf Raises

12

Seated Calf Raise

4 sets of 15 reps, 30-60 seconds rest
Seated Calf Raise Seated Calf Raise
NOTE: Important to use strict form on calf exercises. Achieve a full stretch at the bottom and hold at peak contraction.


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