Shortcut To Size: Phase 3, Week 9, Day 58

• 

  Dumbbell Bent Over Row

  4 sets of 12-15 reps
  Rest-pause on final set
• 

  Wide-Grip Pulldown

  3 sets of 12-15 reps
  Rest-pause on final set
• 

  Straight-Arm Pulldown

  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
• 

  Barbell Curl

  4 sets of 12-15 reps
  Rest-pause on final set
• 

  Incline Dumbbell Curl

  3 sets of 12-15 reps
  Rest-pause on final set
• 

  Concentration Curls

  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 tring to get as close to 20 reps as possible.