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Fri - Back-Biceps

The arms workout consists of 7 exercises targeting biceps and triceps done in 3 sets of decreasing reps with increasing weight. The back workout has two pull up options followed by 5 exercises targeting the back done in 3 sets of decreasing reps with increasing weight, including rows, shrugs, and rear delt flys. The full body workout schedule includes legs on Monday, chest/shoulders/triceps on Wednesday, back/biceps on Friday, and abs/cardio.

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Rahul Daddario
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275 views

Fri - Back-Biceps

The arms workout consists of 7 exercises targeting biceps and triceps done in 3 sets of decreasing reps with increasing weight. The back workout has two pull up options followed by 5 exercises targeting the back done in 3 sets of decreasing reps with increasing weight, including rows, shrugs, and rear delt flys. The full body workout schedule includes legs on Monday, chest/shoulders/triceps on Wednesday, back/biceps on Friday, and abs/cardio.

Uploaded by

Rahul Daddario
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as TXT, PDF, TXT or read online on Scribd
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Mon- Legs

Wed - CST
Fri - Back Biceps
Abs & Wildcard
40 mins Cardio & Abs

Arms

1)Bicep Curls (Bar or Dumbbells)


-SET 1 : 12 reps
-SET 2 : Heavier weight, 10 reps
-SET 3 : Heavier weight, 8 reps

2)Tricep Dips
-3 sets
-Go up to 80% failure in all 3 sets

3)Inclined bench Bicep Curls


-SET 1 : 12 reps
-SET 2 : Heavier weight, 10 reps
-SET 3 : Heavier weight, 8 reps

4)Tricep Extension
-SET 1 : 12 reps
-SET 2 : Heavier weight, 10 reps
-SET 3 : Heavier weight, 8 reps

5)Reverse Grip Bicep Curls


-SET 1 : 12 reps
-SET 2 : Heavier weight, 10 reps
-SET 3 : Heavier weight, 8 reps

6)French Press
-SET 1 : 12 reps
-SET 2 : Heavier weight, 10 reps
-SET 3 : Heavier weight, 8 reps

7)SUPER SET TRAINING


-3 super sets
-Any bicep & Tricep Variation of your choice.
-Minimal break between sets
-Take a short break after 1 SUPER SET

Back

1) The workout will start with one of two options.

Option A (For people who can do Pull ups easily)


- 3 sets Pull ups (4 reps, 6reps, 8-12 reps, IDEALLY. Its ok if you can't hit these
numbers.) [Only go upto 80% of failure]
- 2 sets Lat Pull Down (16 reps, 12 reps with higher weight)

Option B (For people who can't do pull ups easily)


- 4 sets Lat Pull down (All sets 8-12 reps)

After completing this, the workout is the same for everyone :-


2)3 sets of One Arm Rowing (12 reps, 10 reps-increase weight, 8 reps-increase
weight)

3)3 sets of barbell rowing or two arm rowing (12 reps, 10 reps-increase weight, 8
reps-increase weight)

4)3 sets of shrugs (12 reps, 10 reps-increase weight, 8 reps-increase weight)

5)3 sets of rear delt fly (12 reps, 10 reps-increase weight, 8 reps-increase
weight)

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