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Are You Tough Enough For Jamie Eason's Classic Back-And-Biceps Routine?

Is your back and biceps routine no big deal? This one is. Test yourself against a classic routine from one of our favorite fitness icons!

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.

Jamie Eason's LiveFit Trainer: Back/Biceps/Abs/Sprints
Superset
1

Wide-Grip Pull-Up

3 sets of 12 reps
Wide-Grip Pull-Up Wide-Grip Pull-Up

Medicine-ball Twist

3 sets of 12 reps
Plate Twist Plate Twist

Superset + ACTIVE REST COMBO
2

Seated Cable Row

3 sets of 15 reps
Seated Cable Rows Seated Cable Rows

Low Pulley Row To Neck

3 sets of 15 reps
Low Pulley Row To Neck Low Pulley Row To Neck

Reverse Crunch (active rest)

3 sets of 25 reps
Reverse Crunch Reverse Crunch

Superset
3
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover

Decline Crunch

3 sets of 15 reps
Decline Crunch Decline Crunch

Superset + ACTIVE REST COMBO
4

Wide-Grip Lat Pull-down

3 sets of 15 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
Underhand Cable Pulldowns Underhand Cable Pulldowns

Exercise Ball Crunch (active rest)

3 sets of 15 reps
Exercise Ball Crunch Exercise Ball Crunch

Superset
5
Standing Biceps Cable Curl Standing Biceps Cable Curl

Spider Crunch

3 sets of 15 reps
Spider Crawl Spider Crawl

Working set + ACTIVE REST COMBO
6

Hammer Curl

3 sets of 15 reps
Hammer Curls Hammer Curls

Tuck Jump (active rest)

3 sets of 15 reps
Knee Tuck Jump Knee Tuck Jump

7

Barbell Curl 21s

3 sets 21 reps
Barbell Curl Barbell Curl

8

Running, Treadmill

30-second sprints on treadmill; Level 8; 30 seconds on/30 off; 30 minutes total
Running, Treadmill Running, Treadmill