Shortcut To Size: Phase 2, Week 8, Day 51

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  Dumbbell Bent Over Row

  4 sets of 3-5 reps
  Dropset on final set
• 

  Wide-Grip Pulldown Behind The Neck

  3 sets of 3-5 reps
  Dropset on final set
• 

  Seated Cable Rows

  3 sets of 3-5 reps
  Dropset on final set
• 

  Reverse-Grip Pulldowns

  3 sets of 3-5 reps
  Dropset on final set
• 

  Barbell Curl

  4 sets of 3-5 reps
  Dropset on final set
• 

  Preacher Curl

  3 sets of 3-5 reps
  Dropset on final set
• 

  Standing One-Arm Cable Curl

  3 sets of 3-5 reps
  Dropset on final set
• 

  Bent-Knee Hip Raise (Smith Machine)

  3 sets of 6-9 reps
  Dropset on final set
• 

  Ab Crunch Machine

  3 sets of 6-9 reps
  Dropset on final set
• 

  Band Roundhouse Elbow*

  3 sets of 6-9 reps
  Dropset on final set

* Take a strength band and wrap it around a secure base, such as a power rack or machine. The band should be about shoulder height. Stand away to where there is tension on the band. Take a shoulder-width stance with the bands facing to one side across the body. The resistance should be facing directly to the side of the body. Once in place, turn about the waist in a violent but controlled fashion and contract the abs during the turn. Use your elbow as the focal point to complete the turn.