Training Day 11:Back & Biceps:Thursday

The second round of your back and bicep training is here. Remember, the back is a very large muscle group made up of many different muscles. For this reason, we use a variety of exercises to ensure we hit all aspects of it.

Exercise	Start Position	End Position
Bent Over Barbell Row Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Lat Pulldown Warm-up sets: 2  Working sets: 3  Reps: 12 reps to reach failure
Reverse-Grip Lat Pulldown Warm-up sets: 2  Working sets: 3  Reps: 12 reps to reach failure
Deadlift Warm-up sets: 2  Working sets: 3  Reps: 12 reps to reach failure
Dumbbell Shrug Warm-up sets: 2  Working sets: 3  Reps: 12 reps to reach failure
Alternating Dumbbell Curls Warm-up sets: 2  Working sets: 3  Reps: 12 reps to reach failure
Preacher Curl Warm-up sets: 2  Working sets: 3  Reps: 12 reps to reach failure