Performix Ripped Remix Trainer: Day 5

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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A powerful physique isn't complete without a strong back. But if you've been largely relying on cable machines to build yours, you're almost definitely leaving size and strength gains on the table. For the next month, your back training will rely on nothing more than dumbbells, barbells, and body weight. But the way Mike Vazquez trains back, that will be more than enough!

If you're not great at pull-ups, those around-the-world pull-ups may be impossible for now. That's totally OK. Regular or assisted pull-ups will get the job done for now. But the advanced variations are a great goal!

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 5: Back and Biceps

Renegade Row

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



4 sets of 10 reps
Barbell Deadlift Barbell Deadlift

Barbell Row

4 sets of 10 reps
Bent Over Barbell Row Bent Over Barbell Row


Around-The-World Pull-Up

4 sets to failure, rest 1 min.
Around The World Pull-Up Around The World Pull-Up


Weighted Chin-Up

4 sets of 8, rest 1-2 min.
Chin-Up Chin-Up

Triset: Rest 1 min. between rounds

Wide-Grip Curl

3 sets of 7 reps
Wide-Grip Standing Barbell Curl Wide-Grip Standing Barbell Curl

Normal-Grip Curl

3 sets of 7 reps
Barbell Curl Barbell Curl

Close-Grip Curl

3 sets of 7 reps
Close-Grip Standing Barbell Curl Close-Grip Standing Barbell Curl


Cross-Body Dumbbell Hammer Curl

4 sets of 15, rest 30-45 sec.
Cross Body Hammer Curl Cross Body Hammer Curl


One-Arm Plank Dumbbell Biceps Curl

4 sets of 15, rest 30-45 sec.
One-Arm Plank Dumbbell Biceps Curl One-Arm Plank Dumbbell Biceps Curl


Overhead Cable Curl

5 sets of 15, rest 30-45 sec.
Overhead Cable Curl Overhead Cable Curl

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