Day 1:Back & Biceps
During my previous video series—the 12-Week Muscle-Building Trainer—I primarily used free weights, so this time I want to take advantage of all the machines available for a different feel and pace, but my selection of machines isn’t essential to you. If you don’t have them available to you, perform exercises that mimic a similar movement.
Today we begin our journey in my native country of Wales. We will be training from one of my favorite gyms, which I believe is one of the very best hardcore gyms in the world—Peak Physique in Cardiff.
We begin our back workout by prioritizing a reverse-grip pulldown to target the thickness and width of lats, which provides a three-dimensional look from every angle.
After we are done with back, we will be hitting biceps. Remember to focus on the squeeze and contraction to better enhance the mind/muscle connection.
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Morning cardio |
30 Minutes |
| Reverse-Grip Pulldowns | 5, 5/10, 5/10/15 |
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| Neutral-Grip Pulldowns | 5, 5/10, 5/10/15 |
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| Reverse-Grip Machine Rows | 5, 5/10, 5/10/15 |
|---|---|
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| T-Bar Rows | 5, 5/10, 5/10/15 |
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| Machine Preacher Curls | 5, 5/10, 5/10/15 |
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| Biceps Cable Curls | 5, 5/10, 5/10/15 |
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CALF & AB WORKOUT (PM)
| Seated Calf Raises | 5, 10, 15 |
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| Superset with Hanging Leg Raises | 3 x FAILURE |
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Post-workout cardio |
30 Minutes |
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