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Day 39:Chest & Back

Overview: training
Overview: supplements
Overview: nutrition
Overview: week 1
Day 1: glutes & delts
Day 2: back & arms
Day 3: rest day
Day 4: shoulders
Day 5: legs
Day 6: glutes
Day 7: rest day
Overview: week 2
Day 8: glutes & delts
Day 9: back & arms
Day 10: rest day
Day 11: shoulders
Day 12: legs
Day 13: glutes
Day 14: rest day
Overview: week 3
Day 15: glutes & delts
Day 16: back & arms
Day 17: rest day
Day 18: shoulders
Day 19: legs
Day 20: glutes
Day 21: rest day
Overview: week 4
Day 22: glutes & delts
Day 23: back & arms
Day 24: rest day
Day 25: shoulders
Day 26: legs
Day 27: glutes
Day 28: rest day
Overview: week 5
Day 29: glutes
Day 30: delts & abs
Day 31: rest day
Day 32: chest & back
Day 33: legs
Day 34: delts & glutes
Day 35: rest
Overview: week 6
Day 36: glutes
Day 37: delts & abs
Day 38: rest day
Day 39: chest & back
Day 40: legs
Day 41: glutes & delts
Day 42: rest day
Overview: week 7
Day 43: glutes
Day 44: delts & abs
Day 45: rest day
Day 46: chest & back
Day 47: legs
Day 48: delts & glutes
Day 49: rest day
Overview: week 8
Day 50: glutes
Day 51: delts & abs
Day 52: rest day
Day 53: chest & back
Day 54: legs
Day 55: delts & glutes
Day 56: final day!

Welcome back to work! I hope you’re feeling refreshed and ready to go. If not, mix up your PRE-KAGED for a much-needed boost.

As we move from training back to our arms, you want to make sure you take the time to warm up these muscle groups. The biceps are activated during back training, but taking the time to target the triceps and warm up the new movement patterns is helpful. These are small muscle groups, so you likely won’t need to use a lot of weight, especially as we’re using a superset of exercises moving quickly between biceps and triceps. Now, let’s get the blood flowing!

Weighted Chin-up

Sets: 3

Reps: 3

Close-Grip Bench Press

Sets: 3

Reps: 8

Inverted Row

Sets: 3

Reps: FAILURE

One-Arm Dumbbell Row

Sets: 2

Reps: 10

Seated Face Pull

Sets: 2

Reps: 12

EZ-Bar Curl/
Skullcrusher Superset

Sets: 3

Reps: 10

 

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