Y3T: Week 3, Day 18, Back And Biceps

It's endurance day for your back and your biceps. Are they up to the challenge? They better be.

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Whether you're working the T-bar or the EZ-bar, your muscles are going to be tired. Keep jamming out those long working sets to confuse your body and create change. Feel like you're about to drop? Good.

Your diet is going to be really important this week. Make sure you keep the right amounts of protein, carbs and fats in your diet at the right time. Without the proper nutrients, your body won't get what it needs to make those incredible gains.

Y3T Week 3: Back + Biceps
Back
1
Low Pulley Row To Neck Low Pulley Row To Neck

2

Low Pulley Row To Neck

2 working sets of 14-16 reps
Low Pulley Row To Neck Low Pulley Row To Neck

3

Wide-Grip Lat Pulldown

2 working sets of 14-16 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Superset
4

Lying T-Bar Row

2 working sets of 14-16 reps
Lying T-Bar Row Lying T-Bar Row

Straight-Arm Pulldown

2 working sets of 14-16 reps
Straight-Arm Pulldown Straight-Arm Pulldown

5

Straight-Arm Dumbbell Pullover

2 working sets of 16-20 reps
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

6

Leverage High Row

2 drop sets of 10-12 reps
Leverage High Row Leverage High Row

Biceps
7

EZ-Bar Curl

3 warm up sets
EZ-Bar Curl EZ-Bar Curl

8

EZ-Bar Curl

3 working sets of 20-25 reps
EZ-Bar Curl EZ-Bar Curl

9

Seated Dumbbell Curl

2 drop sets of 12-15 reps
Seated Dumbbell Curl Seated Dumbbell Curl


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