Back, Biceps, Abs (Sean Epps)
Warmup – 10 minutes on Stair Stepper
Back
- Pullups – Machine Assisted if needed (3 Sets Failing at 12-15 Reps)
- Machine Pull-Downs (3 Sets Failing at 12-15 Reps)
- Close Grip Machine Pull-Downs (3 Sets Failing at 12-15 Reps)
- Rope Pulldowns with arms extended straight - Dont bend arms because it will work triceps instead of Lats (3 Sets Failing at 12-15 Reps)
- Close grip Rows.
Biceps
- Dumbell Curls (3 Sets Failing at 12-15 Reps)
- Dumbell Hammer Curls (3 Sets Failing at 12-15 Reps)
- Preacher Curls (3 Sets Failing at 12-15 Reps)
- Resistance Band Burnouts (3 Sets Failing at 30-50 Reps)
Abs
- Leg lifts (3 Sets Failing at 30-50 Reps)
- Leg lifts with someone pushing legs down (rep until fail!)
- Ab machine (3 Sets Failing at 30-50 Reps)
Cardio
Nutrition Tip of day
To put on some extra Mass eat 1 sweet potato a day in between regular meals