Y3T: Week 2, Day 11, Back And Biceps

If you made it through your workout yesterday, there's no reason today won't be just as successful. Back, biceps, boom!

Flex Lewis didn't get to the top of the podium by leaving stones unturned. He hits every workout with maximum force. He lifts heavy, works hard, and trains beyond failure.

With the help of Neil Hill, Flex has turned his back into a mountainous landscape. His biceps are bigger than pythons. Think you can keep up with the big boys?

Neil Hill's Y3T Trainer: Back and Biceps Workout

Watch The Video - 19:57




When it comes to Y3T, stretching is the difference between muscle growth and calling a workout early. Flex Lewis and Neil Hill have advocated for many years that stretching between sets opens up the fascia to allow more oxygen and nutrients into the working muscle.

This has allowed Flex to grow muscle injury-free. Most people neglect stretching and fail to realize that serious muscle gains come from proper stretching, even if it's only 10 minutes before and after training.

Week 2: Back + Biceps

Pro Tips

Wide-Grip Lat Pulldown ///

Don't fatigue the muscle during warm-ups. Instead, focus on full range of motion and increase the weight slightly on the second warm-up set.

Keep your back contracted at all times. Maintaining an arch in the back keeps it contracted, which puts greater stress and loads on the muscle fibers you're trying to hit.

Bringing the muscles to failure is the primary objective during your working sets. Stay in control of the movement through the negative portion to get the most from every rep.

T-Bar Row ///

This exercise is great for muscle growth because it hits key areas of the back through different portions of the movement. You won't need a spotter for this exercise, but you will need to incorporate a rest-pause method and have someone hold the weight at the top of the pause to take some of the pressure off.

T-bar rows require extra rest time because the diaphragm encloses when you come up, which significantly cuts off oxygen flow. Don't be afraid to take 20-to-30 seconds of extra rest between sets.

Low-Pulley Cable Row ///

Just like a lat pull-down, you want to keep an arched back with a stretch at the bottom and a hard contraction at the top. As you come to the bottom, you'll get a stretch throughout the upper back at every attachment point.

Utilize a rest-pause to gather your thoughts by leaning back and taking stress off the back for a few seconds. This allows you to maintain intensity to hit the outer, inner, and lower muscle fibers in the back, making it an excellent all-around movement for building muscle mass.

Rack Pull Deadlift ///

This exercise is typically the heaviest. Use a slight semi-bounce at the bottom of the move to create needed momentum. This is not cheating - it's doing what's necessary to move serious weight while maintaining control and avoiding injury.

Standing EZ-Bar Biceps Curl ///

Make sure you're always in control of the weight by squeezing and contracting at the top, and resisting the weight on the way down.

Resisting the weight on the way down and slowing the tempo puts more stress directly on the biceps -- the muscles you're trying to hit. You're trying to build muscle, not necessarily strength.

Standing Alternating Biceps Curl ///

You're shooting for 12-to-14 repetitions. You may be able to do a few more or less, but make the necessary changes going into the next working set to keep things in the desired rep range. Put the same intensity into every set.

Remember, no matter how much effort you put into the second and third sets, you may not get to the targeted rep range. Dropping the weight still equates to the same gains and activates the same fibers that you're trying to hit.


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