Phase 3 – Day 3: Back, Biceps

Highlighted Workouts – Superset

A Section (Superset)

Bent Over Dumbbell Row (A1)

3 sets (15, 12, 10 reps)

Rest: 0 sec

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Lat Pulldown (A2)

3 sets (10 reps)

Rest: 0 sec

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Dumbbell Shrugs (A3)

3 sets (15, 12, 10 reps)

Rest: 0 sec

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Cardio Acceleration (A4)

3 sets (e.g. Jumping Jacks 1 min)

Rest: 60 sec

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B Section (Superset)

Seated Wide Grip Cable Row (B1)

3 sets (15, 12, 10 reps)

Rest: 0 sec

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Seated Close Grip Cable Row (B2)

3 sets (10 reps)

Rest: 0 sec

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Lat Pulldowns (B3)

3 sets (20, 20, 20 reps)

Rest: 0 sec

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Cardio Acceleration (B4)

3 sets (High Knees 1 min)

Rest: 60 sec

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C Section (Superset)

Seated Dumbbell Curl (C1)

3 sets (15, 12, 10 reps)

Rest: 0 sec

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Reverse Curl (C2)

3 sets (10 reps)

Rest: 0 sec

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Spider Curl (C3)

3 sets (15, 12, 10 reps)

Rest: 0 sec

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Cardio Acceleration (C4)

3 sets (Burpees 1 min)

Rest: 60 sec

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20 Minutes Post Workout HIIT

Cardio/Conditioning Circuit

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