RSP Chiseled Phase 2: Day 18

Wake up bright and early to attack today's workout. Burn fat in the morning, and build a strong back at night.

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Today's a full-on back attack starting with the warm-up, where you'll crush a set of 50 pull-ups. Of course, you can break those up however you see fit, but make sure to get them all in. Every single rep counts.

If you can bust them out pretty easily and are looking to add a bit more challenge to your end-of-the-day workout, increase the intensity. Strap a weight plate to your waist or have a buddy place a dumbbell between your feet for some added resistance on the way up.

If you're newer to the art of the pull-up, do machine-assisted pull-ups, or better yet, use a light resistance band to help give you that initial push.

A.M. Workout Steady-State Cardio and Abs

Steady-State Cardio and Abs
Steady-State Cardio
1
Jogging-Treadmill Jogging-Treadmill

Abs
2

Machine crunch

4 sets of 15 reps
Machine crunch Machine crunch

3

Dumbbell weighted knee raise

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

4

Ab-wheel roll-out

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


P.M. Workout Back

Back
Warm-up
1

Pull-up

50 reps
Pullups Pullups

2

Single-arm dumbbell row

4 sets of 6 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

3

Bent-over barbell row

2 sets of 6 reps
Bent Over Barbell Row Bent Over Barbell Row

4
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

5

Lat pull-down

4 sets of 6-8 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

6

Pull-up

3 sets of 10 reps
Pullups Pullups


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