Y3T: Week 1, Day 4, Back And Biceps

Day four is a great day. It's a day for growing a buffalo back and bulging biceps. You should be rested and ready to go to work!

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The goal for this workout is the same as the first two: you want to work your 2B fast-twitch, explosive muscle fibers. But don't pull off an 80-pound dumbbell to curl if it compromises your form and your power. Choose weight you can control. The size will come.

Remember to warm up well. Stretch between warm-up sets and use weight that's heavy enough to stress your muscles, but not so heavy that it will fatigue them before you even start your workout.

Neil Hill's Y3T Trainer Back AND Biceps WORKOUT
Watch The Video - 17:06

Y3T Week 1: Back + Biceps
Back
1
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

2

Wide-Grip Lat Pulldown

3 working sets of 8-10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

Lying T-Bar Row

3 working sets of 8-10 reps
Lying T-Bar Row Lying T-Bar Row

4

Rack Pulls

3 working sets of 8-10 reps
Rack Pulls Rack Pulls

5

Seated Cable Rows

3 working sets of 8-10 reps
Seated Cable Rows Seated Cable Rows

Biceps
6

Barbell Curl

4 warm up sets
Barbell Curl Barbell Curl

7

Barbell Curl

4 working sets of 8-10 reps
Barbell Curl Barbell Curl

8

Standing Dumbbell Curl

4 working sets of 8-10 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl


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