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Big Man On Campus: Week 3, Day 16

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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The key to growing is adding weight. Don't just do the same weight every rep, every week. You need to break records in order to get stronger. Progression is essential to mass building, so do your best to get more weight up each week. Yes it's challenging, but you won't see the results you want without it. Hit it hard and heavy today!

Day 16: 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: It's important to use strict form on calf exercises. Achieve a full stretch at the bottom and hold at peak contraction.

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