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Shortcut To Size: Phase 2, Week 6, Day 37

Shortcut To Size: Phase 2, Week 6, Day 37

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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Shake off yesterday's session and get ready for another back attack. Row, pull, curl and crunch your way to a bigger, stronger physique.

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 37: 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.
Get Your Daily Meal Plan Here

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About The Author

Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...

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moon101

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moon101

If I did abs everyday would that be considered to much, and take away from my gains?

Jun 25, 2012 12:44pm | report
 
mountainrunner

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mountainrunner

Yes, abs like any other muscles need time to recover and grow. Plus you use your core more than you realize doing other exercises like squats and dead lifts. If you really want a killer oblique workout, try one armed kettle bell lunges. Walk with the kettle bell on one side to start and switch sides coming back.

Jul 3, 2012 4:04pm | report
Rubelcy

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Rubelcy

The bicep shown above are different from the ones in th ebook, witch one should I do?

Sep 4, 2012 3:45pm | report
 
corepuncher

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corepuncher

Whichever one is hardest.

Feb 7, 2013 11:52am | report
eddyspaghetti18

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eddyspaghetti18

monday chest and tri and calves my bench went down. and my triceps went down. tuesday back and bi and abs my first exercise went up(because my body isnt used to doing that one). all my biceps basically went down. i did only consume one meal prior to working out both times, when i usually consume two. thoughts on how to break through a plateau or anyone else lifting the same or less than you did the previous week?

Feb 27, 2013 5:51am | report
 
HarrisChrys

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HarrisChrys

eddyspaghetti18 Try to push yourself ! even 1kg is progress! You realy do get stronger if u give it all!

Jun 3, 2013 10:08am | report
matthewhuxter

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matthewhuxter

I noticed the same thing for my biceps. However when you compare Phase 1 and Phase 2, the back exercises activate your biceps more leaving you fatigued. That was my take on it. For example, in P1 you end back with straight arm pulldowns which really do not work back at all. In Phase 2 you are doing seated rows and then reverse grip pulldowns which are really heavy on Biceps! So dont sweat it.

Jul 30, 2013 6:50pm | report
matthewhuxter

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matthewhuxter

correction the straight arm pulldowns do not work *biceps!

Jul 30, 2013 6:55pm | report
ahalvorson91

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ahalvorson91

Knocking this out today. If you've made it this far your half way done. Keep pushing on everyone!

Sep 17, 2013 8:50am | report
 
Showing 1 - 9 of 9 Comments

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