Shortcut To Size: Phase 3, Week 11, Day 72

by Jim Stoppani, Ph.D. Jun 12, 2012

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Day 72: Back/Biceps/Abs

Terms You'll Need To Know

Drop Set: During weeks three and four of all phases, you will do a drop set as the last set of each exercise. To do this, take the last set to muscle failure, then immediately reduce the weight by 25-30%, and continue the set until 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!

Dumbbell Bent Over Row
4 sets of 6-8 reps
Drop set on final set
Wide-Grip Pulldown
3 sets of 6-8 reps
Drop set on final set
Straight-Arm Pulldown
3 sets of 6-8 reps
Drop set on final set
Seated Cable Rows
3 sets of 6-8 reps
Drop set on final set
Barbell Curl
4 sets of 6-8 reps
Drop set on final set
Incline Dumbbell Curl
3 sets of 6-8 reps
Drop set on final set
Concentration Curls
3 sets of 6-8 reps
Drop set on final set
Weighted Bent-Knee Hip Raise* (on a bench)
3 sets of 10-14 reps
Drop set on final set
Cable Crunch
3 sets of 10-14 reps
Drop set on final set
Cable Oblique Crunch
3 sets of 10-14 reps
Drop set on final set