Big Man On Campus: Week 6, Day 37

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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The road map to a bigger back has been laid out before you. All you need to do is follow it. Do the work in the gym and you'll reap the rewards.

Day 37: 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
NOTES: *Important to use strict form on calf exercises. Achieve a full stretch at the bottom and hold at peak contraction.
*Increase weight on each working set of each exercise.


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