Day 3: 1 hour Back & Biceps
5-min warm-up routine Warm-up
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5 min Warm-up
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Rest: 1 m
Back Superset Round 1
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Barbell Row - mistakes and 2 variations
Learn the difference between the overhand and underhand barbell row. Make sure to push the chest up and shoulders behind the chest as you do a positive rep (when the barbell touches the stomach).
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Overhand Barbell Row - Set 1
Weight: light (example: 20kg barbell)
Reps: 10 -
Dumbbell Row (both arms) - Set 1
Weight: light DBs (example: 10kg dumbbells)
Reps: 10 -
Rest: 1m 30s
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Overhand Barbell Row - Set 2
Weight: increasing (example: 30kg barbell)
Reps: 10 -
Dumbbell Row (both arms) - Set 2
Weight: increasing slightly (example: 12kg dumbbells)
Reps: 10 -
Rest: 1m 30s
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Overhand Barbell Row - Set 3
Weight: increasing (example: 40kg barbell)
Reps: 10 -
Dumbbell Row (both arms) - Set 3
Weight: same DBs as in the previous set (example: 12kg dumbbells)
Reps: 10 -
Rest: 1m 30s
Straight Arm Rope Pulldown Round 2
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How to: straight arm rope pulldown
This video shows the proper form and the common mistakes. -
How to retract shoulder blades properly?
Exercises included:, standing cable row, single arm seated row, and straight-arm rope pulldown
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Straight Arm Rope Pulldown - Set 1
Weight: light (example: 12kg)
Reps: 15 -
Rest: 1 m
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Straight Arm Rope Pulldown - Set 2
Weight: increasing slightly (example: 15kg)
Reps: 12 -
Rest: 1 m
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Straight Arm Rope Pulldown - Set 3
Weight: increasing slightly (example: 17kg)
Reps: 10 -
Rest: 1 m
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Straight Arm Rope Pulldown - Set 4
Weight: increasing slightly (example: 20kg)
Reps: 10 -
Rest: 1 m
Standing Cable Row Round 3
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Rope Standing Row
Here is all you need to know about this exercise to engage the back to the max.
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Standing Cable Row - Set 1
Weight: lighter (example 15 kg).
Reps: 12 -
Rest: 1 m
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Standing Cable Row - Set 2
Weight: increase (example 20 kg).
Reps: 10 -
Rest: 1 m
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Standing Cable Row - Set 3
Weight: increase (example 25 kg).
Reps: 10 -
Rest: 1m 30s
Dumbbell Shrugs Round 4
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Dumbbell Shrugs - Set 1
Weight: lighter DBs (example: 15 kg dumbbells)
Reps: 15 -
Rest: 1 m
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Dumbbell Shrugs - Set 2
Weight: increasing (example: 20 kg dumbbells).
Reps: 12 -
Rest: 1 m
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Dumbbell Shrugs - Set 3
Weight: increasing slightly (example: 22 kg dumbbells).
Reps: 10 -
Rest: 1m 30s
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Dumbbell Shrugs - Set 4
Weight: increasing slightly (example: 25 kg dumbbells). Remember that you have to hold (squeeze) at the top for 2 seconds. No squeeze = No gains.
Reps: 10 -
Rest: 1m 30s
Biceps Superset Round 5
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How to: supinated Biceps Curls
Watch the most important tips for the supinated biceps curls explained well by my GymZilla colleague and coach.
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Supinated Dumbbell Curls - Set 1
Weight: lighter DBs (example: 8 kg dumbbells). Watch an additional video above.
Reps: 10 per arm -
Reverse Barbell Curls - Set 1
Weight: lighter barbell (example: 15kg)
Reps: 15 -
Rest: 1 m
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Supinated Dumbbell Curls - Set 2
Weight: increase slightly (example: 10 kg dumbbells)
Reps: 10 per arm -
Reverse Barbell Curls - Set 2
Weight: increase (example: 20kg)
Reps: 12 -
Rest: 1 m
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Supinated Dumbbell Curls - Set 3
Weight: increase slightly (example: 12 kg dumbbells)
Reps: 10 per arm -
Reverse Barbell Curls - Set 3
Weight: increase (example: 25kg)
Reps: 10 -
Rest: 1m 30s
Rope Curls Drop set Round 6
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Rope curls Drop set 1 (mini-set 1)
Starting Weight: heavier weight (example: 20kg)
Reps: 10 -
Rope curls Drop set 1 (mini-set 2)
Weight: 30-40% lower (example: 12kg)
Reps: 15 -
Rest: 1m 30s
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Rope curls Drop set 2 (mini-set 1)
Starting Weight: heavier weight (example: 25kg)
Reps: 8 -
Rope curls Drop set 2 (mini-set 2)
Weight: 30-40% lower (example: 15kg)
Reps: 12 -
Rest: 1m 30s
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Rope curls Drop set 3 (mini-set 1)
Starting Weight: same as the 2nd set (example: 25kg)
Reps: 8 -
Rope curls Drop set 3 (mini-set 2)
Weight: 30-40% lower (example: 15kg)
Reps: 12
