It’s Day 4 and you’re going to be hitting back and biceps. These training days are also known as “pull days” as that’s the movement performed. Back and biceps are commonly paired together as the biceps are a secondary muscle when training back. After completing your back exercises, your biceps will be fully warmed up and ready to work.

 


Exercise

Start Position

End Position

Bent Over Barbell Row

Warm-up sets: 2
Working sets: 3
Reps: 14 reps to reach failure

Lat Pulldown

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Reverse-Grip Lat Pulldown

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Deadlift

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Dumbbell Shrug

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Alternating Dumbbell Curls

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Preacher Curl

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure


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