Got smoked today! Pretty much an hour and a half of burning. lol Bryce, Graham, and Michael this pic is for you. I did curls! hahaha



Day 3 Back and Biceps

Compound Strength Movements
A Deadlift
   Week 1: 8 x 8

B Weighted Pull-Up (neutral grip)
   Week 1: 3 x 10
   Week 2: 3 x 8
   Week 3: 3 x 6
   Week 4: 3 x 12

Giant Set #1
C1 Wide-Grip Pull Down
  8 reps with 5-second negative
  8 reps with 2-second stop at the bottom
  8 reps with added stretch (let the weight stack pull you up for 2 seconds at the top)
C2 Cable Row
  8 reps with 2-second stop at peak contraction
  8 reps with 5-second negative
  8 reps fast pace for extra blood flow
C3 Rope Pullover
  10 reps, then drop weight and do 10 more reps
C4 Bodyweight Pull-Up/or Assisted Pull-Up (Supinated Grip)
  Go to failure
Repeat 2-3 times.

Giant Set #2
D1 Rack Deadlift
  12 reps
D2 One-Arm Dumbbell Row
  8 reps with 2-second stop at peak contraction
  8 reps with a dead stop on the floor
  8 reps normal pace
D3 Machine Row
  8 reps, then drop the weight and do 8 more reps
D4 One-Arm Hammer Pulldown
  10 reps with added stretch at top (2 seconds)
Repeat 2-3 times.

Giant Set #3
E1 Standing EZ Bar Curl
  8 full reps
  8 half reps
  8 partial reps from the bottom position of the curl
E2 Dumbbell Concentration Curl
  10 reps with 5-second negatives on each
E3 Standing Hammer Curl
  8 reps, drop weight and do 8 more reps
E4 Seated Preacher Machine Curl
  12 reps
  6 reps with a 5-second hold at peak contraction
  partials done to failure
Repeat 2-3 times.