As one of our earliest and still most popular 12-week plans, Jamie Eason's iconic LiveFit 12-Week Trainer has more than earned reverence at Bodybuilding.com. But, we tend to speak of the program like it's two different entities; there's LiveFit…and there's LiveFit phase three.

During the final four weeks, Jamie opens the floodgates, giving you a real window into how a fitness model trains—and a real opportunity to achieve a lasting transformation, if your schedule and mental resolve are up to the task. This is hard, heavy stuff that will challenge any lifter, of any experience level. If you can make it through this, you've earned your after photo!

If you want to go tough on your back and biceps this week, try tackling this classic workout from week nine (day sixty-one) of LiveFit.

Day 61: Back, Biceps, Abs & Sprints
1
Superset
Wide-Grip Pull-Up
3 sets, 12 reps
Medicine Ball Full Twist
3 sets, 12 reps
2
Superset/Active Rest
Seated Cable Rows
3 sets, 15 reps
Low Pulley Row To Neck
3 sets, 15 reps
Reverse Crunch
Active Rest
3 sets, 25 reps
3
Superset
Bent-Arm Barbell Pullover
3 sets, 15 reps
Decline Crunch
3 sets, 15 reps
4
Superset/Active Rest
Wide-Grip Lat Pulldown
3 sets, 15 reps
Underhand Cable Pulldowns
3 sets, 15 reps
Exercise Ball Crunch
Active Rest
3 sets, 15 reps
5
Superset
Standing Biceps Cable Curl
3 sets, 15 reps
Crunches
3 sets, 15 reps
6
Superset/Active Rest
Hammer Curls
3 sets, 15 reps
Jump Squat
Active Rest
3 sets, 15 reps
7
Barbell Curl
3 sets, 21 reps
8
Jogging-Treadmill
30-second sprints on treadmill; Level 8; 30 seconds on/30 off; 30 minutes total
1 set, 30 minutes
Get Fit With Jamie Eason!
Get Fit With Jamie Eason!
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Workout Back Women Biceps