Day 3: Back & Biceps: 45min Pump

GymZilla Tribe @gymzilla-tribe

Week 1 Day 3 45m Back & Biceps

45-minute back and biceps workout focused on nonstop pump, deep contractions, and fast upper body growth.

Walking, incline (3.0 mph / 4.8 km/h, 10% grade)

7.4 MET 50 min Moderate Post Workout

Walk fast, but do not run. Do it after the weight training!

3 min warm-up routine Warm-up

Head to the side

Reps: 10 per side

Completed
Head Rotation

Reps: 10 per side

Completed
Arms up and down

Reps: 20

Completed
Arms to the side

Reps: 20

Completed
Rest: 30s
Rotator Cuffs

Use light dumbbells (1 or 2 kg DBs)

Reps: 20

Completed
Traps Circular

Use 2kg DBs.

Reps: 15 per side

Completed
Rest: 1 m

Back Giant Set Round 1

Straight Arm Lat Pulldown - Set 1

Weight: not too heavy (example: 12kg). Watch an additional video for this exercise.

Reps: 10

Completed
Kneeling Reverse Grip Lat Pulldown - Set 1

Weight: not too heavy (example: 12kg).

Reps: 10

Completed
Cable Standing Row - Set 1

Weight: not too heavy (example: 12kg).

Reps: 10

Completed
Cable Deadlift - Set 1

Weight: not too heavy (example: 15kg).

Reps: 10

Completed
Rest: 2m 30s
Straight Arm Lat Pulldown - Set 2

Weight: slightly heavier than in the 1st set (example: 15kg).

Reps: 10

Completed
Kneeling Reverse Grip Lat Pulldown - Set 2

Weight: slightly heavier than in the 1st set (example: 15kg).

Reps: 10

Completed
Cable Standing Row - Set 2

Weight: slightly heavier than in the 1st set (example: 15kg).

Reps: 10

Completed
Cable Deadlift - Set 2

Weight: slightly heavier than in the 1st set (example: 17kg).

Reps: 10

Completed
Rest: 2m 30s
Straight Arm Lat Pulldown - Set 3

Weight: slightly heavier than in the 2nd set (example: 17kg).

Reps: 10

Completed
Kneeling Reverse Grip Lat Pulldown - Set 3

Weight: slightly heavier than in the 2nd set (example: 17kg).

Reps: 10

Completed
Cable Standing Row - Set 3

Weight: slightly heavier than in the 2nd set (example: 17kg).

Reps: 10

Completed
Cable Deadlift - Set 3

Weight: slightly heavier than in the 2nd set (example: 20kg).

Reps: 10

Completed
Rest: 2m 30s
Straight Arm Lat Pulldown - Set 4

Weight: slightly heavier than in the 3rd set, or leave it the same (example: 20kg, or same 17kg). *If you feel the weight is too heavy, lower it and immediately finish the remaining reps. You have to do 10 reps in total.

Reps: 10

Completed
Kneeling Reverse Grip Lat Pulldown - Set 4

Weight: slightly heavier than in the 3rd set, or leave it the same (example: 20kg, or same 17kg). *If you feel the weight is too heavy, lower it and immediately finish the remaining reps. You have to do 10 reps in total.

Reps: 10

Completed
Cable Standing Row - Set 4

Weight: slightly heavier than in the 3rd set, or leave it the same (example: 20kg, or same 17kg). *If you feel the weight is too heavy, lower it and immediately finish the remaining reps. You have to do 10 reps in total.

Reps: 10

Completed
Cable Deadlift - Set 4

Weight: slightly heavier than in the 3rd set, or leave it the same (example: 25kg, or same 20kg). *If you feel the weight is too heavy, lower it and immediately finish the remaining reps. You have to do 10 reps in total.

Reps: 10

Completed
Rest: 2m 30s

Biceps Giant Set Round 2

Chest Supported Spider Cable Curls - Set 1

Weight: not too heavy (example: 8kg per arm)

Reps: 10

Completed
Standing Cable Curls - Set 1

Weight: not too heavy (example: 10kg per arm)

Reps: 10

Completed
Seated DB Supinated Curls - Set 1

Weight: not too heavy DBs (example: 8kg dumbbells).

Reps: 10 per arm

Completed
Seated DB Hammer Curls - Set 1

Weight: same as for the supinated curls (example: 8kg DBs)

Reps: 10 per arm

Completed
Rest: 2 m
Chest Supported Spider Cable Curls - Set 2

Weight: slightly heavier (example: 10kg per arm)

Reps: 10

Completed
Standing Cable Curls - Set 2

Weight: slightly heavier (example: 12kg per arm)

Reps: 10

Completed
Seated DB Supinated Curls - Set 2

Weight: slightly heavier DBs (example: 10kg dumbbells).

Reps: 10 per arm

Completed
Seated DB Hammer Curls - Set 2

Weight: same as for the supinated curls (example: 10kg DBs)

Reps: 10 per arm

Completed
Rest: 2 m
Chest Supported Spider Cable Curls - Set 3

Weight: same as in the previous 2nd set (example: 10kg per arm)

Reps: 10

Completed
Standing Cable Curls - Set 3

Weight: same as in the previous 2nd set (example: 12kg per arm)

Reps: 10

Completed
Seated DB Supinated Curls - Set 3

Weight: same as in the previous 2nd set (example: 10kg dumbbells).

Reps: 10 per arm

Completed
Seated DB Hammer Curls - Set 3

Weight: same as for the supinated curls (example: 10kg DBs). You can use slightly heavier DBs, for example, 12kg DBs, but make sure not to cheat and swing. Control the movement.

Reps: 10 per arm

Completed
Rest: 2 m