The Three Day Body - Phase One - Week Five: Back & Biceps
It's empowering to not only strength train your muscles to get the body you want, but to train your mind and spirit as well. The Three Day Body is a great way to train holistically, not just one-dimensional. Make the most of the workout below, but remember to talk yourself through it. Visualize it and never just go through the motion, but instead be mindful.
You will surprise yourself!
These carefully constructed descriptions to each movement helps to engage your mind and muscle connection instead of just doing three sets of this and three sets of that like many other programs do. It's more intentional than that.
So with the back and bicep workout below, let's workout that mind and muscle connection
Guard your mind as its easy for lies to come in and doubt yourself, thinking you can't do this, or maybe telling yourself you are too busy, or to deceive yourself only giving half the effort yet expecting phenomenal results. Give your greatest effort in each movement. Pray for self-control and execute every movement with precision. Definitely keep those warm up sets in to prevent injury, to feel the blood pump, and make the changes you want to see and feel. If it’s not challenging, something isn’t right. Add more weight or look at your form.
If something doesn't feel right, ask someone to video you so you can see your form. You can also ask a trainer to correct you.
Always check with a doctor before starting any program.
Lat pull down: At least 2 warm ups of 12. Keep low back arched and chest out and up to engage those lats. Squeeze hard. 3 x 12
Dumbbell Row:warm up to heavy weight and you are going heavier than before since you are doing less reps. Pyramid up in weight for 10,8,6 reps. Each movement slow and controlled. Remember as you are lowering the dumbbell, to let your shoulder blade stretch out a little bit before bringing it back up.
Single arm cable row: Allows you to squeeze shoulder blade further back an inch or two. Squeeze hard for 3 seconds. Be mindful of each rep.
Back Extension: 3 x 20
Dumbbell Seated Bent Over Rear Laterals: 3 sets of 20. After each set superset with 21’s before you rest.
21’s: Use a light EZ bar and don’t swing like the guy is in the video. Your biceps will burn, but don’t be so heavy you swing, or too light that you don’t challenge yourself. 7 low to mid-range, 7 mid to high range, then 7 full range. Do these three times.
Warm up and stretch! Get your mind right, get your spirit right. When you’re mind and spirit lead the way, your body will follow. #dowork
Cardio and Abs
Typically, when I train back and biceps, it doesn’t take as long as chest day. So, these are the days I do about 20 minutes of HIIT training and abs instead of coming in an extra day.