#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 4, Day 24

It's back and biceps day again. Prepare for another super arm pump!

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When you're performing your curls today, try to do them in front of a mirror. You don't have to use it for posing practice, but I want you to watch your biceps muscle moving and flexing as you lift the weight. Use that image to concentrate on squeezing as hard as you can at the top of every rep. Build that mind-muscle connection.

Day 24: 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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