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#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 1, Day 3

Ready for another great day in the gym? Let's go hit back and biceps!

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Just like we did on Day 1, we're going to train a main mover and a synergist. The main mover today is your back, while your biceps will act as a synergist. Each time you pull, your biceps will engage to help out. However, it's your job to make sure your biceps aren't doing all the work.

For each exercise other than curls, you'll have to concentrate on using your back to do the moving. Think of your arms as nothing more than levers holding the weight. The action of the exercise should be driven almost entirely by your back.

Day 3: Back and biceps


4 sets of 6-8 reps, rest 2 minutes between sets
Chin-Up Chin-Up


Barbell Row

3 sets of 6-8 reps, rest 1 minute between sets
Bent Over Barbell Row Bent Over Barbell Row


Single-Arm Row

3 sets of 8 reps, rest 1 minute between sets
One-Arm Dumbbell Row One-Arm Dumbbell Row


Barbell Curl

3 sets of 8 reps, rest 1 minute between sets
Barbell Curl Barbell Curl


Dumbbell Cross-Body Hammer Curl

3 sets of 8 reps, rest 1 minute between sets
Cross Body Hammer Curl Cross Body Hammer Curl

If bodyweight chin-ups are too easy, add weight. These reps should be difficult enough for you to fail between 6-8 reps. Remember, we want that first exercise to be heavy. Don't go easy—you get two minutes to rest between sets.

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