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Big Man On Campus: Week 2, Day 9

If a barn-door back is on your list of school supplies, you've come to the right place. Steve Cook will take you to mass class.

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Bam! We're in the gym again! Let's get mentally prepared to thrash our lats and biceps. Think of a physique that you admire and keep that body in mind as you're repping out those last few heavy curls. Visualization is a huge part of building your best body. So, get your mind right and let's crush it!

Day 9: Back, Biceps and Calves

Cardio warm-up

5 minutes
Running, Treadmill Running, Treadmill



4 sets of 10 reps, 60 seconds rest
Pullups Pullups


Lying T-Bar Row

3 sets of 10-15 reps, 60 seconds rest
Drop set on final set
Lying T-Bar Row Lying T-Bar Row


Close-Grip Front Lat Pulldown

3 sets of 10-12 reps, 60 seconds rest Drop set on final set
Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown


One-Arm Dumbbell Row

3 sets of 8-12 reps, 60 seconds rest
One-Arm Dumbbell Row One-Arm Dumbbell Row


Straight-Arm Pulldown

5 sets of 15 reps, 30 seconds rest
Straight-Arm Pulldown Straight-Arm Pulldown


EZ-Bar Curl

2 strict sets of 12-14 reps, 60 seconds rest
2 cheat sets of 4-6 reps, 60 seconds rest
EZ-Bar Curl EZ-Bar Curl


Incline Dumbbell Curl

4 sets of 10-12 reps, 30-60 seconds rest
Incline Dumbbell Curl Incline Dumbbell Curl


Spider Curl

2 sets to failure
Spider Curl Spider Curl

Hammer Curls

2 sets to failure, 30 seconds rest between supersets
Hammer Curls Hammer Curls


Standing Calf Raises

4 sets of 10 reps, 30-60 seconds rest
Standing Calf Raises Standing Calf Raises


Donkey Calf Raises

4 sets of 10 reps, 30-60 seconds rest
Drop set on every set
Donkey Calf Raises Donkey Calf Raises


Seated Calf Raise

4 sets of 15 reps, 30-60 seconds rest
Seated Calf Raise Seated Calf Raise
NOTE: Important to use strict form on calf exercises. Achieve a full stretch at the bottom and hold at peak contraction.

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