Performix Ripped Remix Trainer: Day 12

Your back won't grow unless you give it an unmistakable message. Today's workout will do just that, building width and definition before you get to the curls for dessert!

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You may have thought you were decent at pull-ups before starting this program, but Mike Vazquez has a way of showing strong people where their limits are. Today, you'll do 10 sets of bar-pull variations—seriously!—plus another 4 of lat pull-downs, before you get to the biceps half of the workout. Each variation has its own intricacies, so watch the videos if you have any doubts—or just because the videos are awesome.



Day 12: Back and Biceps
Superset
1

Chin-Up

3 sets of 10 reps
Chin-Up Chin-Up

Wide-Grip Pull-Up

3 sets of 10 reps, rest 1 min.
Wide-Grip Pull-Up Wide-Grip Pull-Up

2

Lat Pull-down

4 sets of 12, 10, 6, 6 reps, rest 30 sec.
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Superset
3

Dumbbell Romanian deadlift

4 sets of 15, 15, 12, 12 reps
Romanian Deadlift With Dumbbells Romanian Deadlift With Dumbbells

L-Sit Chin-Up

4 sets to failure, rest 1 min.
L-Sit Chin-Up L-Sit Chin-Up

Triset
4
Seated Straight-Bar Curl Superset Seated Straight-Bar Curl Superset

Seated Barbell Curl

3 sets of 7 reps
Seated Straight-Bar Curl Superset Seated Straight-Bar Curl Superset
Seated Straight-Bar Curl Superset Seated Straight-Bar Curl Superset

5

Alternating hammer-grip preacher curl

4 sets of 15 reps per arm, final set heavier and to failure, rest 1 min.
Preacher Hammer Dumbbell Curl Preacher Hammer Dumbbell Curl

6

Concentration Curl

4 sets of 5 per arm, rest 30-45 sec.
Concentration Curls Concentration Curls


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