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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 Deadlift

Equipment
Barbell
Sets
4
Reps
4
Rest
2-3 min
Exercise 2 of 6

Seated Dumbbell Row

Equipment
Bench, Dumbbells
Sets
4
Reps
4
Rest
2-3 min
Exercise 3 of 6

Straight-Arm Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment
Sets
4
Reps
4
Rest
2-3 min
Exercise 4 of 6

Barbell Biceps Curl

Equipment
Barbell
Sets
4
Reps
4
Rest
2-3 min
*Perform seated.
Exercise 5 of 6

EZ-Bar Preacher Curl

Equipment
EZ-Bar, Preacher Bench
Sets
4
Reps
4
Rest
2-3 min
Exercise 6 of 6

Standing Cable Crunch

Equipment
Cable Machine, Rope Attachment
Sets
4
Reps
20
Rest
2-3 min
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