Shortcut To Size: Phase 1, Week 2, Day 9

Build your pulling power! Train your back for mile-wide lats, build bigger biceps with taller peaks, and target your core for total-body strength.

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Microcycle 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.

Terms You'll Need To Know

Rest-Pause: During weeks one and two of each phase of the program, you will do a rest-pause set as the last set of each exercise. To do this, reach muscle failure on the last set, then rack the weight and rest 15 seconds. Then continue the set until you reach muscle failure again.

Warm-up Sets: Perform 1-2 warm-up sets of 12-15 reps on the first exercise for all body parts, except abs and calves. Warm-up sets lubricate the joints, send blood to the working muscle, and prepare your body for a heavier load. After your warm-up sets, dive directly into the working sets below!

Day 9: Back/Biceps/Abs
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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