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Training Day 18Back & Biceps

Day 18 is here already and we’re back in the gym for a back and biceps workout. By now you know what is expected of you: as the reps go down, the weight needs to go up! The increase in weight applies more stress to the muscle, which causes more damage to the fibers – this is how growth happens. The muscle works to repair this damage by adding more tissue, this can increase both the size and strength of the muscle, especially when you consistently apply new stress to it and feed it for recovery.

Now that you’ve gained some experience, I expect those intensity levels to go up!


Exercise Start Position End Position

Bent Over Barbell Row

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

Lat Pulldown

Warm-up sets: 2 
Working sets: 3 
Reps: 10 reps to reach failure

Reverse-Grip Lat Pulldown

Warm-up sets: 2 
Working sets: 3 
Reps: 10 reps to reach failure

Deadlift

Warm-up sets: 2 
Working sets: 3 
Reps: 10 reps to reach failure

Dumbbell Shrug

Warm-up sets: 2 
Working sets: 3 
Reps: 10 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: 10 reps to reach failure


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