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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 11

Barbell Deadlift

Equipment
Barbell
Sets
4
Reps
5
Rest
2-3 min
Exercise 2 of 11

Single-Arm Dumbbell Deadlift

Equipment
Sets
2
Reps
5*
Rest
2-3 min
*Per arm.
Exercise 3 of 11

Barbell Bent-Over Row

Equipment
Barbell
Sets
4
Reps
5
Rest
2-3 min
Equipment
Dumbbells
Sets
2
Reps
5*
Rest
2-3 min
*Per arm.
Exercise 5 of 11

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
5
Rest
2-3 min
Exercise 7 of 11

Barbell Biceps Curl

Equipment
Barbell
Sets
4
Reps
5
Rest
2-3 min
Exercise 8 of 11

Single-Arm Dumbbell Biceps Curl

Equipment
Sets
2
Reps
5*
Rest
2-3 min
*Per arm.
Exercise 9 of 11

Barbell Preacher Curl

Equipment
Sets
4
Reps
5
Rest
2-3 min
Exercise 10 of 11

Single-Arm Cable Preacher Curl

Equipment
Sets
2
Reps
5*
Rest
2-3 min
*Per arm.
Exercise 11 of 11

Weighted Crunch

Equipment
Bench, Dumbbells
Sets
4
Reps
15
Rest
2-3 min
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