RSP Chiseled Phase 1: Day 3

Get up, work out, and be awesome! Hit Day 3 of the RSP Chiseled Trainer with all the energy you can.

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Too many of us focus almost entirely on the front of our bodies and forget about the back—there is no "international back day." However, a muscular back doesn't just look great—it also improves your posture and increases your lifts. A strong back is the key to nailing pull-ups and earning that fantastic-looking V-taper.

If you haven't been training your back like you should be, it's time to start! The beginning of this workout will function a lot like the chest workout at the beginning of the week. You'll do triple dropsets, hitting 6-8 reps per drop.

A.M. Workout Back

Back
Warm-up
1

Pull-up

50 reps
Pull-up Pull-up

2

Weighted pull-up

3 sets of 6, 8, 8, reps, 60 sec. rest
Weighted pull-up Weighted pull-up

3

Bent-over barbell row

3 triple dropsets of 6, 8, 8, reps, 60 sec. rest between dropsets
Bent-over barbell row Bent-over barbell row

4

Wide-grip lat pull-down

3 triple dropsets of 6, 8, 8 reps, 60 sec. rest between dropsets
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

5

V-bar cable row

3 triple dropsets of 6, 8, 8 reps, 60 sec. rest between dropsets
V-bar cable row V-bar cable row

6

Straight-arm pull-down

3 sets of 15 reps, 45 sec. rest between dropsets
Straight-Arm Pulldown Straight-Arm Pulldown

7

V-bar lat pull-down

3 sets of 15 reps, 45 sec. rest between dropsets
V-Bar Pulldown V-Bar Pulldown


P.M. Workout HIIT Cardio and Abs

HIIT Cardio and Abs
HIIT Cardio
1
Running, Treadmill Running, Treadmill
2
Walking, Treadmill Walking, Treadmill
During each "work" interval, your effort level should be at a 100. Go balls-to-the-wall for 40 seconds at a time and rest for 40 seconds, for a total of 20 minutes.

Abs
3

Machine crunch

4 sets of 15 reps
Machine crunch Machine crunch

4

Dumbbell weighted knee raise

4 sets of 10 reps
Dumbbell weighted knee raise Dumbbell weighted knee raise

5

Ab-wheel roll-out

4 sets of 10 reps
Ab-wheel roll-out Ab-wheel roll-out


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