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The 3-Phase Plan to Get 25% Stronger in 12 Weeks

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Routine

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Back, Biceps & Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Barbell Bent-Over Row

Equipment
Barbell
Sets
5
Reps
5,30*
Rest
2-3 min
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.
Exercise 2 of 6

T-Bar Row

Equipment
Barbell, V-Handle Attachment
Sets
5
Reps
5,30*
Rest
2-3 min
Play How to
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.
Exercise 3 of 6

Straight-Arm Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment
Sets
5
Reps
5,30*
Rest
2-3 min
Play How to
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.
Exercise 4 of 6

Standing EZ-Bar Biceps Curl

Equipment
EZ-Bar
Sets
5
Reps
5,30*
Rest
2-3 min
Play How to
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.
Exercise 5 of 6

Incline Dumbbell Biceps Curl

Equipment
Bench, Dumbbells
Sets
5
Reps
5,30*
Rest
2-3 min
Play How to
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.
Exercise 6 of 6

Lying Cable Crunch

Equipment
Sets
4
Reps
20
Rest
2-3 min
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