Workout Plans
Weighted Bench Dip thumbnail
James Farrell
James Farrell

Day 4 : Back, Biceps & Abs

Exercises 10
Equipment Yes

Exercise 1

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
10 sets
12-20, 6-12* reps
60 sec rest
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 2

Weighted Decline Situp You'll need: Bench How to
Weighted Situp thumbnail
10 sets
12-20, 6-12* reps
60 sec rest
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 3A

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
5 sets
12-20, 6-12* reps
-- rest
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 3B

Underhand-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Bench How to
Underhand-Grip Lat Pulldown thumbnail
5 sets
12-20, 6-12* reps
60 sec rest
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 4

Russian Twist You'll need: Weight Plates How to
Russian Twist thumbnail
5 sets
12-20, 6-12* reps
60 sec rest
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 5

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
3 sets
12-20, 6-12* reps
60 sec rest
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 6

General Plank You'll need: No Equipment How to
General Plank thumbnail
3 sets
max time reps
60 sec rest

Exercise 7

Standing Dumbbell Biceps Curl You'll need: Dumbbells How to
Standing Dumbbell Biceps Curl thumbnail
4 sets
12-20, 6-12* reps
60 sec rest
*Perform with your back against a wall. 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 8

Incline Reverse Dumbbell Flye You'll need: Dumbbells How to
Incline Reverse Dumbbell Flye thumbnail
4 sets
12-20, 6-12* reps
60 sec rest
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 9

One-Arm Concentration Curls You'll need: Dumbbells How to
One-Arm Concentration Curls thumbnail
4 sets
12-20, 6-12* reps
60 sec rest
*Each arm. Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).
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