Performix Ripped Remix Trainer: Day 19

You've been doing a lot of pressing. Now it's time to pull your way to a sculpted back and curl your way to sleeve-defying arms.

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Today, you'll perform the same back routine you did on Week 1, starting with high-tension pulls like the renegade row, advanced pull-ups, and the deadlift to-bent-over-row, then polish off your biceps with curls from every angle.

The rules we applied to the weighted dips two days ago also work for weighted chin-ups. Use a weighted vest, dip belt, or hold a dumbbell between your ankles. If bodyweight chin-ups are enough to make 8 reps difficult, forget the extra weight. If you need extra help, jump on a pull-up machine, grab a band, or do jumping pull-ups.

Day 19: Back and Biceps
1

Renegade row

4 sets of 15, rest 30-45 sec.
Renegade row Renegade row

2
Barbell deadlift bent row complex Barbell deadlift bent row complex

3

Around-the-world pull-up

4 sets to failure, rest 1 min.
Around-the-world pull-up Around-the-world pull-up

4

Weighted chin-up

4 sets of 8, rest 1-2 min.
Weighted chin-up Weighted chin-up

Triset: Rest 1 min. between rounds
5

Wide-grip curl

3 sets of 7 reps
Wide-grip curl Wide-grip curl

Normal grip curl

3 sets of 7 reps
Normal grip curl Normal grip curl

Close-grip curl

3 sets of 7 reps
Close-grip curl Close-grip curl

6

Cross-body dumbbell hammer curl

4 sets of 15, rest 30-45 sec.
Cross-body dumbbell hammer curl Cross-body dumbbell hammer curl

7

One-arm plank dumbbell curl

4 sets of 15, rest 30-45 sec.
One-arm plank dumbbell curl One-arm plank dumbbell curl

8

Overhead cable curl

5 sets of 15, rest 30-45 sec.
Overhead cable curl Overhead cable curl


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