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Shortcut To Size: Phase 2, Week 5, Day 30
SHAREHow's it feel back in the 12-to-15 rep range? You should be coming off every exercise with a solid pump, target muscles full of blood. Not only does a pump feel (and look) great, but it's a sign that your working muscles are receiving the oxygen and nutrients they need to function, perform, repair and grow.
Since you've been lifting with me for 4 solid weeks, you should be getting a little more comfortable with my workouts. Don't get too cozy! Make sure to check the exercise list below, as select exercises will continue to change. Push yourself harder and harder with heavier weight, and you'll keep transforming. Let's get to work.
Day 30: Back/Biceps/Abs
Dumbbell Bent Over Row
4 sets of 12-15 reps
Rest-pause on final set
Wide-Grip Pulldown Behind The Neck
3 sets of 12-15 reps
Rest-pause on final set
Seated Cable Rows
3 sets of 12-15 reps
Rest-pause on final set
Reverse-Grip Pulldowns
3 sets of 12-15 reps
Rest-pause on final set
Barbell Curl
4 sets of 12-15 reps
Rest-pause on final set
Preacher Curl
3 sets of 12-15 reps
Rest-pause on final set
Standing One-Arm Cable Curl
3 sets of 12-15 reps
Rest-pause on final set
Bent-Knee Hip Raise (on a bench)
3 sets of 20-30 reps*
Rest-pause on final set
Crunches
3 sets of 20-30 reps*
Rest-pause on final set
Oblique Crunches
3 sets of 20-30 reps*
Rest-pause on final set
* Shoot for at least 20-30 reps, but if you can do more, continue until reaching failure. If you cannot complete 20 reps, do as many as you can trying to get as close to 20 reps as possible.
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- ht: 5'10"
- wt: 200.2 lbs
- bf: 23.0%
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