#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 3, Day 17

Put the finishing touches on your upper body today with this back and biceps workout!

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Although it might seem like a good idea to load the barbell with heavy weight and row it, it's actually much more effective if you lighten the load and do the reps correctly. Don't use any momentum or any other muscle other than your back and a little bit of biceps to move the weight. Keep your form tight, and you'll feel it tomorrow!

Day 17: 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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