Day 22 Back & Biceps

It’s the first day of Week 4, and you should know the drill by now. Here’s what you need to do at the beginning of each week on Project Inferno:

  • Take pictures of yourself from every quarter-turn angle. Take them in the same place, clothes, and lighting as you did in previous weeks.

  • Weigh yourself and make adjustments in your calorie intake while staying with your 46-34-20 ratio of protein-carbs-dietary fats.




  • Increase your cardio sessions by 5 minutes during both your morning and post-workout/late-day cardio.

  • Focus on your supplementation. For fat burning support, you should emphasize Kaged Muscle PurCaf Caffeine, Clean Burn and Carnitine. To help fuel your weight workouts you should get in PRE-KAGED, Amino Synergy, and IN-KAGED.

You’ll be performing 50 minutes of cardio every morning before you consume whole foods. Still, you should get in your Kaged Muscle supplements before and during these sessions each morning. Then you’ll perform another 35-minute cardio session after your workouts or later in the evening, whichever fits your schedule better.

These cardio sessions are crucial for cutting body fat while maintaining muscle mass. And remember that you want to target a heart rate of 120-140 beats per minute so that you don’t burn muscle mass while you’re targeting stored fat.

For weight training, I’m emphasizing back training this week, performing two workouts for this body part. Today is a pulling day. The first exercise is lat pulldowns. It’s a myth that using a wider grip will create a wider back. If your grip is too wide, then you’re going to work the teres muscles under your arms more than your lats. That’s fine if you want to work that muscle. But if your goal is to work lats, then your pulldown grip should be about shoulder-width, and you should emphasizing pulling from the elbows. That will activate your lats from top to bottom to create a full sweep.

The second exercise on my back pulling day is straight-arm rope pulldowns using a cable to isolate the lats more. To get the most benefit from this move make sure your shoulders aren’t decompressed and that your neck is elongated. By making these adjustments, you’ll allow your lats to fire more.

For pulling days, a great third exercise is prone incline lat pulldowns (aka Hoss pulldowns), performed with a reverse underhand grip. This is a complicated move that prevents you from swinging forward, allowing you to target your lower lats more effectively.

Next up is assisted pullups. As I mentioned last week, it’s more important to work your back than it is to complete reps. I can only do about two regular pullups at 270 pounds with good form. If you can get in 10 reps, then you should perform regular pullups. Do 3 sets of this whichever version of this move allows you to contract your back at the top of each rep, and then lower your body slowly, feeling the muscles in your back stretch. You’ll get more activation in your back from assisted pullups reps than from regular pullups if you can’t perform 10 reps with my guidelines.

You’ll train biceps after back today. The first exercise is incline dumbbell curls. Perform them in tandem to exhaust both sides more quickly—the alternating version allows you to rest one arm while you’re working the other. Both have advantages, but today we’re going for a quick exhaustion. Don’t forget to sip on your IN-KAGED between sets—you’ll need the extra energy support to get through the remainder of the workout and your cardio afterward.

Then you’ll perform spider curls. Remember these are similar to preacher curls except that your upper arms are supported and vertical, forcing your biceps to work harder against gravity. I duck my head to bring the EZ-curl bar over my head. I learned this from my trainer, John Meadows. This tweak allows you to get a deeper contraction in your biceps.

The final moves for biceps is a superset of overhead cable curls followed by heavy dumbbell hammer curls. For overhead cable curls, I pull the handles behind my head for a deeper contraction. Go immediately into dumbbell hammer curls and then rest 30 seconds between each of these three supersets.

Make sure you focus on the mind-muscle connection with each exercise and don’t forget to get in your Kaged Muscle supplements to support recovery.


Download the Workout


Morning cardio



Perform 50 minutes before consuming food


Lat Pulldowns 8 sets x 15 reps
Straight-Arm Pulldowns 4 sets x 12-15 reps
Prone Incline Lat Pulldowns 3 sets x 12-15 reps
Assisted Pull-ups 3 sets x 10 reps
Seated Dumbbell Curls 4 sets x 15-20 reps
SPIDER CURL 3 sets x 8 reps
OVERHEAD CABLE CURLS 3 sets x 12 reps

Post-workout cardio



Perform 35 minutes immediately after weight-training or add this session later in the evening



Don’t forget that what we’re trying to achieve is super-human—we’re trying to take our bodies into low-digit body fat while maintaining or growing muscle mass. This means that sometimes you’re going to feel sluggish on your diet; some days you’re not going to feel like training. Those are, especially, the days when you need to get into the gym to accomplish your goals on Project Inferno. That’s when you take your body to levels it’s never achieved before.

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