#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 2, Day 10

Back and biceps training is usually fun and exhausting. Today will be no different.

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After the first exercise, make sure you limit your rest periods to just one minute. Efficient workouts are often the most effective, so keep it tight and don't waste any time texting or talking.

Day 10: Back and biceps
1

Chin-Up

4 sets of 6-8 reps, rest 2 minutes between sets
Chin-Up Chin-Up

2

Barbell Row

3 sets of 6-8 reps, rest 1 minute between sets
Bent Over Barbell Row Bent Over Barbell Row

3

Single-Arm Row

3 sets of 8 reps, rest 1 minute between sets
One-Arm Dumbbell Row One-Arm Dumbbell Row

4

Barbell Curl

3 sets of 8 reps, rest 1 minute between sets
Barbell Curl Barbell Curl

5

Dumbbell Cross-Body Hammer Curl

3 sets of 8 reps, rest 1 minute between sets
Cross Body Hammer Curl Cross Body Hammer Curl


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