DAY 3. 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
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.
Pull-ups

SETS: 4

REPS: 8-12

REST: 60 seconds between sets

ALTERNATIVE EXERCISE:
Chin-ups

EXERCISE 2.
SA DB Row (Elbows Narrow)

SETS: 3 + dropset (-30%)

REPS: 12/10/8 + 8

REST: 90 seconds between sets

ALTERNATIVE EXERCISE:
DB Bent Over Row

EXERCISE 4.
(SUPERSET)
DB Bent Over Flys

SETS: 3

REPS: 8-12

REST: 120 seconds between sets

ALTERNATIVE EXERCISE:
Chest Supported DB Rear Delt Flys

EXERCISE 3.
(SUPERSET)
Chest Supported DB Row (Elbows Narrow)

SETS: 3

REPS: 8-12

REST: 20 seconds between sets

ALTERNATIVE EXERCISE:
Inverted Row Overhand

EXERCISE 5.
SA ISO DB Hammer Curl

SETS: 3 + dropset (-30%)

REPS: 12/10/8 + 8

REST: 90 seconds between sets

ALTERNATIVE EXERCISE:
DB Bicep Curls

EXERCISE 6.
(SUPERSET)
Incline DB Bicep Curls

SETS: 3

REPS: 8-12

REST: 20 seconds between sets

ALTERNATIVE EXERCISE:
Seated DB Bicep Curls

EXERCISE 7.
(SUPERSET)
DB Hammer Curls

SETS: 3

REPS: 8-12

REST: 120 seconds between sets

ALTERNATIVE EXERCISE:
Seated DB Hammer Curls