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Iron Intelligence: Day 31 - Back And Biceps

You're back in action with a classic bodybuilding workout. If you've been missing your curls, enjoy. But get ready to pull heavy first.

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After a rest day, you'll be doing back and biceps, both of which are "pull" muscle groups. On tap are five exercises, each working in the traditional muscle-building rep range of 8-12 reps. Here are some key pointers for today's movements.

Bent-over barbell row: This quintessential back exercise hits all the major backside muscles while allowing you to use fairly heavy weights. You shouldn't need a weight belt at this target rep range.

Weighted pull-up or assisted pull-up: The goal here is muscle failure between 8-12 reps, so you'll want to find the version of the pull-up that allows you to do so. If you can't hit that rep range, the assisted machine can take some of your body weight, but don't make it too easy. Likewise, if pull-ups are easy, you're going to have to make them harder by adding a weight belt.

Deadlift: Unlike the deadlifts done on leg day in this phase, which were more of a conditioning exercise with some hamstrings activation, here you're going to use more challenging loads. But because you don't want your form to break down, always stop a rep or two short of muscle failure.

Day 31: Back and Biceps

Bent-Over Barbell Row

2 warm-up sets of 15-20 reps followed by 3 working sets of 10-12 reps
Bent Over Barbell Row Bent Over Barbell Row


Pull-ups or assisted pull-up

3 working sets of 8-12 reps
Pullups Pullups



2 warm-up sets of 8-10 reps followed by 3 working sets of 10-12 reps
Barbell Deadlift Barbell Deadlift


Dumbbell Preacher Curl

1 warm-up set of 20 reps followed by 4 working sets of 8-12 reps per arm
Two-Arm Dumbbell Preacher Curl Two-Arm Dumbbell Preacher Curl


Standing Barbell Curl

4 sets of 8-12 reps
Barbell Curl Barbell Curl

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