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  • Day 11: Back & Biceps: Notes

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    Rohit Ror
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    This workout focuses on back and biceps exercises. It includes 5 back exercises - bent over barbell row, lat pulldown, reverse-grip lat pulldown, deadlift, and dumbbell shrug - performed as 3 working sets of 12 reps each, with 90 seconds of rest between sets. It also includes 2 biceps exercises - alternating dumbbell curls and preacher curls - performed as 3 working sets of 12 reps each, with 60 seconds of rest between the alternating dumbbell curl sets and 60 seconds of rest between the preacher curl sets. The goal is to pick a weight that allows reaching failure at 12 reps for the working sets.

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    BT-DAY11

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    This workout focuses on back and biceps exercises. It includes 5 back exercises - bent over barbell row, lat pulldown, reverse-grip lat pulldown, deadlift, and dumbbell shrug - performed as 3 working sets of 12 reps each, with 90 seconds of rest between sets. It also includes 2 biceps exercises - alternating dumbbell curls and preacher curls - performed as 3 working sets of 12 reps each, with 60 seconds of rest between the alternating dumbbell curl sets and 60 seconds of rest between the preacher curl sets. The goal is to pick a weight that allows reaching failure at 12 reps for the working sets.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    24 views1 page

    Day 11: Back & Biceps: Notes

    Uploaded by

    Rohit Ror
    This workout focuses on back and biceps exercises. It includes 5 back exercises - bent over barbell row, lat pulldown, reverse-grip lat pulldown, deadlift, and dumbbell shrug - performed as 3 working sets of 12 reps each, with 90 seconds of rest between sets. It also includes 2 biceps exercises - alternating dumbbell curls and preacher curls - performed as 3 working sets of 12 reps each, with 60 seconds of rest between the alternating dumbbell curl sets and 60 seconds of rest between the preacher curl sets. The goal is to pick a weight that allows reaching failure at 12 reps for the working sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    DAY 11: BACK & BICEPS

    Notes:
    Use Warm-Up Sets to to gauge weight for working sets.
    * For the working sets, pick a weight that allows you to reach failure at 12 reps.
    90 Seconds rest in between each working set (Unless Noted Otherwise)
    Stretch in between working sets.
    Back
    EXERCISES SETS / REPS WEIGHT NOTES
    2 Warm-up Sets
    1. BENT OVER BARBELL ROW 3 Working Sets x 12 Reps*
    2 Warm-up Sets
    2. LAT PULLDOWN 3 Working Sets x 12 Reps*
    2 Warm-up Sets
    3. REVERSE-GRIP LAT PULLDOWN 3 Working Sets x 12 Reps*
    2 Warm-up Sets
    4. DEADLIFT 3 Working Sets x 12 Reps*
    2 Warm-up Sets
    5. DUMBBELL SHRUG 3 Working Sets x 12 Reps*
    Biceps
    2 Warm-up Sets
    6. ALTERNATING DUMBBELL CURLS 3 Working Sets x 12 Reps*
    60 Seconds Rest Between Sets

    2 Warm-up Sets 60 Seconds Rest Between Sets


    7. PREACHER CURL 3 Working Sets x 12 Reps*
    Training, Nutrition, Supplementation Notes:

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