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Shortcut To Size: Phase 2, Week 7, Day 44
SHAREBack to the business of building a bigger back, this time with 6-to-8 reps of heavy weight. Hone your mind-muscle connection and focus on contracting your target muscles, which a lot of people have trouble doing when it comes to back exercises. Let your favorite music fuel you and get growing.
Day 44: Back/Biceps/Abs
Dumbbell Bent Over Row
4 sets of 6-8 reps
Dropset on final set
Wide-Grip Pulldown Behind The Neck
3 sets of 6-8 reps
Dropset on final set
Seated Cable Rows
3 sets of 6-8 reps
Dropset on final set
Reverse-Grip Pulldowns
3 sets of 6-8 reps
Dropset on final set
Barbell Curl
4 sets of 6-8 reps
Dropset on final set
Preacher Curl
3 sets of 6-8 reps
Dropset on final set
Standing One-Arm Cable Curl
3 sets of 6-8 reps
Dropset on final set
Weighted Bent-Knee Hip Raise* (on a bench)
3 sets of 10-14 reps
Dropset on final set
Cable Crunch
3 sets of 10-14 reps
Dropset on final set
Cable Oblique Crunches
3 sets of 10-14 reps
Dropset on final set
* Perform the hip thrust while holding a medicine ball or dumbbell between your feet, or while wearing ankle weights.
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4 Comments
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viniarifa
Intense and extensive training. Abdominal was killer. My only complaint is that these workouts are really quite extensive. When I concentrated giving 1 hour and 10 minutes.
- Body Stats
- ht: 5'7"
- wt: 157.52 lbs
- bf: 13.6%
- Body Stats
- ht: 5'10"
- wt: 166 lbs
- bf: 20.5%
pug30g
Same as the oblique crunches but hold a handle to a cable machine in the hand that is behind your head and set a weight that you can manage to complete the set No. of crunches (in this case 10-14reps).
- Body Stats
- ht: 6'2"
- wt: 222 lbs
- Body Stats
- ht: 6'0"
- wt: 176 lbs
- bf: 14.0%
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