Jump to the routine

4 Weeks to Massive Muscle Program

Jump to the Routine
  • 9

  • Yes

Routine

Want a copy on the go?
Print

Back & Biceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 3 of 9

Barbell Bent-Over Row

Equipment
Barbell
Sets
4
Reps
6-10*
Rest
--
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.
Exercise 6 of 9

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
6-10*
Rest
--
Exercise 8 of 9

Barbell Preacher Curl

Equipment
Sets
4
Reps
8-12*
Rest
--
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.
Exercise 9 of 9

Hammer Curl

Equipment
Sets
4
Reps
6-10
Rest
--
See all of our tutorials