Marvel Fitness
Gaining Phase 2
Day 3
Giant Battle · Back & Biceps · 9 Exercises
Tap any card to watch the exercise demo
Barbell Row
4 sets × 12 reps (dropset final set)
60s rest
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Overhead Lat Pulldown Machine
4 sets × 8 reps (eccentric overload)
0s rest
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Guillotine Curls
3 sets × 20 reps
60s rest
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Lat Pull Down
3 sets × 12 reps
0s rest
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Seated Close Grip Cable Row
3 sets × 10 reps
0s rest
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Single Arm Low Cable Row
3 sets × 20 reps
60s rest
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Standing Dumbbell Curl
3 sets × 12 reps
0s rest
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Reverse Cable Curl
3 sets × 10 reps
0s rest
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Dumbbell Concentration Curl
3 sets × 20 reps
60s rest
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After Workout Tips
- Back aur biceps stretch karo — door frame stretch aur overhead tricep stretch best hai.
- Eccentric overload sets ke baad muscles zyada sore honge — ice pack ya massage karo.
- Protein shake ya meal turant lo — biceps recovery ke liye amino acids zaroori hain.
- Agle din push ya leg day karo — back ko 48 ghante rest chahiye.
- 7–8 ghante neend zaroori — gaining phase mein muscle sirf rest mein banta hai.