Workout Plans
2019 M&F Starter's Guide Workout Plan thumbnail
Edgar Artiga / M+F Magazine
Edgar Artiga / M+F Magazine

Day 4 : Back and Biceps

Exercises 6
Equipment Yes

Exercise 1

Meadows Row You'll need: Barbell How to
SG19 Move: Meadows Row thumbnail
2 sets
8 reps
-- rest
GOAL: Activate and pump

Exercise 2

Deadlift You'll need: Barbell How to
SG19 Move: Deadlift thumbnail
4 sets
6 reps
-- rest
GOAL: Train explosively

Exercise 3

Narrow-Grip Chinup You'll need: Pullup Bar How to
SG19 Move: Narrow-Grip Chinup thumbnail
2 sets
To failure reps
-- rest
GOAL: Supra-max pump

Exercise 4

Dumbbell Pullover You'll need: Bench, Dumbbells How to
SG19 Move: Dumbbell Pullover thumbnail
2 sets
10 reps
-- rest
GOAL: Work muscle from the stretched position

Exercise 5

Hammer Curl You'll need: Dumbbells How to
SG19 Move: Hammer Curl thumbnail
2 sets
10 reps
-- rest
GOAL: Supra-max pump; Do 5 partial reps from the bottom after each set

Exercise 6

EZ-Bar Preacher Curl You'll need: EZ-Bar, Preacher Bench How to
SG19 Move: EZ-Bar Preacher Curl thumbnail
2 sets
10 reps
-- rest
GOAL: Supra-max pump; On the last set, have a partner give you 4 forced reps or do a dropset
Comments