Gaining Phase 1 · Day 3
Giant Battle
Back & Biceps
Gaining Phase · 9 Exercises · ~60–70 min
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Barbell Row
4 sets × 12 reps (dropset final set)
60s rest
Overhead Lat Pulldown Machine
4 sets × 8 reps (eccentric overload)
0s rest
Guillotine Curls
3 sets × 20 reps
60s rest
Lat Pull Down
3 sets × 12 reps
0s rest
Seated Close Grip Cable Row
3 sets × 10 reps
0s rest
Single Arm Low Cable Row
3 sets × 20 reps
60s rest
Standing Dumbbell Curl
3 sets × 12 reps
0s rest
Reverse Cable Curl
3 sets × 10 reps
0s rest
Dumbbell Concentration Curl
3 sets × 20 reps
60s rest