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4 Weeks 2 Shred - Banner Image

Day 15:Back & Biceps

Again, I am predominantly choosing machines to focus on the pump and contraction to further focus on isolation of every single muscle group. This is especially important as our carbohydrates, and then, glycogen levels reduce and our cardiovascular duration of exercise increases.

Please be aware that our sets alter slightly this week. During the second set, we will add a drop set of 10 reps following a 10-second rest. Strip the weight during this 10-second period just enough to squeeze out the second 10.

Morning cardio

40 Minutes
300 Twists

MACHINE HIGH ROWS
10, 10/10, 10/20/10
REVERSE-GRIP LAT PULLDOWNS
10, 10/10, 10/20/10
MACHINE ROWS
10, 10/10, 10/20/10
HYPEREXTENSIONS
10, 10/10, 10/20/10
MACHINE PREACHER CURLS
10, 10/10, 10/20/10
BARBELL CURLS

10, 10/10, 10/20/10


CALF & AB WORKOUT (PM)

Seated Calf Raises

10, 10/10, 10/20/10
Superset with Lying Leg Raises

3 x FAILURE

Post-workout cardio

40 Minutes

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