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Per Bernal / M+F Magazine
Per Bernal / M+F Magazine

Day 9 : Tuesday - Back & Biceps

Exercises 8
Equipment Yes
Exercises marked with a letter (“A,” “B,” and so on) are performed sequentially; do the lettered exercises as supersets, completing all prescribed supersets before moving on to the next exercise.

Exercise 1A

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
3 sets
5-10 reps
-- rest

Exercise 1B

Reverse-Grip Barbell Row You'll need: Barbell How to
Reverse-Grip Barbell Row thumbnail
3 sets
10 reps
-- rest

Exercise 2A

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
3 sets
5 reps
-- rest
*Wide-Grip

Exercise 2B

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
3 sets
5 reps
-- rest
*Behind the head

Exercise 2C

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
3 sets
5 reps
-- rest
*Close-grip

Exercise 2D

Reverse-Grip Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Reverse-Grip Pulldown thumbnail
3 sets
5 reps
-- rest

Exercise 3A

T-Bar Cable Row You'll need: Cable Machine How to
John Gaines T-Bar Cable Row thumbnail
3 sets
10 reps
-- rest

Exercise 3B

Bent-Over Lateral Raise You'll need: Dumbbells How to
Bent-Over Lateral Raise thumbnail
3 sets
10 reps
-- rest
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