DAY 3. DB PULL

BACK & BICEPS

  • Increase weight every set

    1. Pick a starting weight for the first set of 12

    2. Then increase for the next set of 10

    3. Increase again for the final et of 8

    4. If you cant hit the target reps, lower weight next workout.

    Focus on progressive overload each session.

    1. Pick a weight that you can do 8 reps of

    2. Then push for 10 reps

    3. Then push for 12 reps, once you hit 12 up the weight.

    4. Repeat

    5. If you cant do 8 reps, lower the weight until you can.

  • Warm up each target muscle before every session

    1. 12 reps @50% effort (If your working set is 20kg, warm up with 10kg)

    2. 8 reps @60% effort (If your working set is 20kg, warm up with 12kg)

    3. 4 reps @70% effort (If your working set is 20kg, warm up with 14kg)

  • DB = dumbbell

    SA = single arm

    SL = single leg

    ISO = isolated

    AMRAP = as many reps as possible

    drop set = finisher set immediately after working set at a lighter weight

    partial reps = 1/3 - 2/3 of full range of motion

    superset = 2 exercise performed together, one after the other

EXERCISE 1.
(SUPERSET)
Pull-ups

SETS: 4

REPS: AMRAP (as many reps as possible)

REST: 20 seconds between sets

ALTERNATIVE EXERCISE:
Chin-ups

EXERCISE 2.
(SUPERSET)
Hanging Leg/Knee Raises

SETS: 4

REPS: AMRAP (as many reps as possible)

REST: 120 seconds between sets

ALTERNATIVE EXERCISE:
Lying Leg Raises

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EXERCISE 4.
SA Supinated DB Row

SETS: 3 + dropset (-30%)

REPS: Build up to max working weight, 2 & 3 heaviest
Set 1. 12-15 Reps / Set 2. 10-12 Reps / Set 3. 10-12 Reps + drop set, aiming for 10+ more reps

REST: 45 seconds between sets

ALTERNATIVE EXERCISE:
SA DB Row (Elbows Narrow)

EXERCISE 3.
Chest Supported DB Row (Elbows Narrow)

SETS: 3 + dropset (-30%)

REPS: Build up to max working weight, 2 & 3 heaviest
Set 1. 12-15 Reps / Set 2. 10-12 Reps / Set 3. 10-12 Reps + drop set, aiming for 10+ more reps

REST: 60 seconds between sets

ALTERNATIVE EXERCISE:
Inverted Row Overhand

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EXERCISE 5.
(SUPERSET)
Standing DB Lateral Raises

SETS: 4

REPS: 8-12
Slow lowering, finish with 5-10 partial reps after each set

REST: 20 seconds between sets

ALTERNATIVE EXERCISE:
Banded Lateral Raise

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EXERCISE 6.
(SUPERSET)
Banded Lateral Raise Hold

SETS: 4

REPS: 20 seconds 80% - final 10 seconds 100%

REST: 90 seconds between sets

ALTERNATIVE EXERCISE:
DB Lateral Raise Hold

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EXERCISE 7.
Cross Body DB Hammer Curls

SETS: 4

REPS: Build up to max working weight
Set 1. 24-30 Reps / Set 2. 20-24 Reps / Set 3. 16-20 Reps / Set 4. 16-20 Reps + drop set aiming for 16-20 more!

REST: 60 seconds between sets

ALTERNATIVE EXERCISE:
Seated DB Hammer Curls