Y3T: Week 5, Day 32, Back And Biceps

Make day 32 one for the history books. You've had a day of rest; now it's time to get back in the gym and kill it.

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You get to spend some time in front of the mirror today. As you're doing your curls, take note of any changes you see happening in your body. Use what you notice as fuel for your intensity and your focus. If you're getting some size -- keep going! If you aren't where you want to be -- keep going!

Keep warming up and doing what you need to do to stay healthy. You don't want any injuries slowing you down!

Y3T Week 5: Back + Biceps
Back
1

Wide-Grip Lat Pulldown

3-4 warm up sets
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

2

Wide-Grip Lat Pulldown

3-4 working sets of 12-14 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

Lying T-Bar Row

3 working sets of 12-14 reps
Lying T-Bar Row Lying T-Bar Row

4

Seated Cable Rows

3 working sets of 12-14 reps
Seated Cable Rows Seated Cable Rows

5

Rack Pulls

2 working sets of 12-14 reps
Rack Pulls Rack Pulls

Biceps
6

EZ-Bar Curl

1 warm up set
EZ-Bar Curl EZ-Bar Curl

7

EZ-Bar Curl

3 working sets of 12-14 reps
EZ-Bar Curl EZ-Bar Curl

8

Dumbbell Bicep Curl

3 working sets of 12-14 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl


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