Phase 2 – Day 3 (Back + Biceps)
Highlighted Workouts – Supersets
A Section
Bent Over Dumbbell Row
3 sets (15, 12, 10 reps)
Rest: 0 sec
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Lat Pull Down
3 sets (10 reps)
Rest: 0 sec
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Dumbbell Shrugs
3 sets (15, 12, 10 reps)
Rest: 60 sec
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B Section (Superset)
Seated Wide Grip Cable Row
3 sets (15, 12, 10 reps)
Rest: 0 sec
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Seated Close Grip Cable Row
3 sets (10 reps)
Rest: 0 sec
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Pull Ups
3 sets (15, 15, failure reps)
Rest: 60 sec
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C Section (Superset)
Seated Dumbbell Curl
3 sets (15, 12, 10 reps)
Rest: 0 sec
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Reverse Curl
3 sets (10 reps)
Rest: 0 sec
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Spider Curl
3 sets (15, 12, 10 reps)
Rest: 60 sec
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👉 End: 15 Minutes Post Workout HIIT
15 Minutes Post Workout HIIT
Cardio/Conditioning Circuit
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