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Shortcut To Size: Phase 1, Week 2, Day 9
SHAREMicrocycle 2 means 9-11 reps per set. Take your time and use your first couple sets to find the correct weight for this rep range. Make sure to log your numbers on all exercises -- tracking is essential to progress, and progress is crucial for growth.
Remember to use rest-pause on your final sets of each exercise. Doing so will maximize the training effect of your workout and push your body to grow. Don't forget the tips from last week's workout videos, either. The exercise techniques I showed you still apply. Finally, don't forget your music! You'll need tunes to pull through this brutal back day.
Day 9: Back/Biceps/Abs
One-Arm Dumbbell Row
4 sets of 9-11 reps
Rest-pause on final set
Wide-Grip Pulldown
3 sets of 9-11 reps
Rest-pause on final set
Standing Pulldown
3 sets of 9-11 reps
Rest-pause on final set
Straight-Arm Pulldown
3 sets of 9-11 reps
Rest-pause on final set
Barbell Curl
4 sets of 9-11 reps
Rest-pause on final set
Incline Dumbbell Curl
3 sets of 9-11 reps
Rest-pause on final set
One-Arm High Cable Curls
3 sets of 9-11 reps
Rest-pause on final set
Hanging Leg Raise
3 sets of 15-19* reps
Rest-pause on final set
Weighted Crunches
3 sets of 15-19 reps
Rest-pause on final set
Dumbbell Side Bend
3 sets of 15-19 reps
Rest-pause on final set
* If you cannot complete 15 reps, do as many as you can trying to get as close to 15 reps as possible.
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