Workout Plans
Twenty-Five-Percent-Growth-Strength thumbnail
MRBIG_PHOTOGRAPHY / Getty
MRBIG_PHOTOGRAPHY / Getty

Day 10 : Back, Biceps & Abs

Exercises 6
Equipment Yes
Perform this routine for weeks 5-8.

Exercise 1

Barbell Bent-Over Row You'll need: Barbell How to
Man Performing Barbell Bentover Row thumbnail
5 sets
5,30* reps
2-3 min rest
*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

T-Bar Row You'll need: Barbell, V-Handle Attachment How to
T-Bar Row thumbnail
5 sets
5,30* reps
2-3 min rest
*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

Straight-Arm Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment How to
Straight-Arm Pulldown thumbnail
5 sets
5,30* reps
2-3 min rest
*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

Standing EZ-Bar Biceps Curl You'll need: EZ-Bar How to
Standing EZ-Bar Biceps Curl thumbnail
5 sets
5,30* reps
2-3 min rest
*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

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
5 sets
5,30* reps
2-3 min rest
*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

Lying Cable Crunch
exercise image placeholder
4 sets
20 reps
2-3 min rest
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