Performix Ripped Remix Trainer: Day 26

Are you pulling your weight in this program? If not, today is your last chance to do so. Get over that bar!

Back | Main | Next

You may never look at pull-ups the same way after finishing the Ripped Remix program. Sure, they're a great movement. But with so many variations, grips, and rep ranges, you've tested your core and forearms as much as your lats the last three weeks! Today, you still have another 10 sets to go, plus those sneakily tough pull-downs in the middle. Your reward is the final biceps workout of the program. Enjoy!



Day 26: 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.
Lat pull-down Lat pull-down

Superset
3

Dumbbell Romanian deadlift

4 sets of 15, 15, 12, 12 reps
Dumbbell Romanian deadlift Dumbbell Romanian deadlift

L-sit chin-up

4 sets to failure, rest 1 min.
L-sit chin-up L-sit chin-up

Triset
4
Seated wide-grip barbell curl Seated wide-grip barbell curl

Seated barbell curl

3 sets of 7 reps
Seated barbell curl Seated barbell curl

Seated narrow-grip curl

3 sets of 7 reps, rest 1 min.
Seated narrow-grip curl Seated narrow-grip curl

5

Alternating hammer-grip preacher curl

4 sets of 15 reps per arm, final set heavier and to failure, rest 1 min.
Alternating hammer-grip preacher curl Alternating hammer-grip preacher curl

6

Concentration curl

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


Shop Performix in Our Store!


Back | Main | Next