The Three Day Body - Phase One - Week Four: Back & Biceps
Great job on beginning week four! This means you have almost made it a whole month of lifting weights three days a week with our nutritional guidance to get the physique you want. Isn't it great to realize you don't need to be in the gym everyday to make this progress or do some silly fad diet? It's freeing to learn the lifestyle instead of putting hope into a magic pill.
Instead, look at that magic 'pill' as our lifestyle. It is an honor to share with you the very programs that help myself and others:
- be strong physically and mentally
- get into the best shape of your life
- learn how to eat mindfully and nutritiously without fad diets
- live a balanced life
It really can be done, so stick with it and make this lifestyle yours.The back and bicep workout is below, but I wanted to include a mindful challenge as well.
Power of Meditation and Reflection
Meditate every morning and at the end of your day, reflect. Meditate on your vision and ask for strength and perseverance. Prepare for your day and your workout. It’s never half-ass. Ask for the heart of humility and confidence. Ask God how you could have treated someone with more kindness or grace.
Reflect if you gave every rep everything you had, or if you just went through the motion. Best yet, in all things be thankful. Thankful for friends and family that support you and cheer for you, a job, a mind and spirit that is open to what God has for you, a body that is being sculpted and transformed.
Make your own list of what you are thankful for. If there are people on that list…. maybe you should tell them if you haven’t already!
Life is short, love well, live well, and invite God into everything. Your spiritual life, your work, your workouts, and even where you fall short. He’s not a ‘coach’ to beat you when you fall, but there to lift you up. #everyrepmatters
Rest about 45 seconds between working sets.
Reverse Grip Lat Pulldown: 2 Warm up sets of 15. Really squeeze your back. Stretch shoulders blades out, then drive bar towards lower chest with chest up high, and squeeze back for 2 seconds. Don’t you dare get lazy on form. 3 x 12
Supported Rows: Your gym should have this machine, but if not, use cable rows and squeeze two seconds each rep. 2 warm up sets then 3 x 12. Machine with pad for chest. Keep elbows up, don’t have to be too heavy, but focus on really squeezing shoulder blades together. You’ll hit entire upper back plus some delts in here as well.
EZ Bar Pull Over: Work into this one slowly to get it right. Do 4 x 12 working sets after all warmed up. This is my favorite lat exercise. Lay on the flat bench with EZ bar. Start with lighter weight to feel out range of motion of shoulders do 1-2 warm up sets to get things moving. Keep elbows closer together, don’t wing them out to isolate lats more. Slowly lower over your head until you begin to feel a stretch in your lats, visualize and have mind-body connection to initiate the pullover in your lats, not your shoulders or arms. Go lighter if you need to, best to focus on activating your lats before adding more weight. I love these, have fun.
Dumbbell One Arm Row: Pyramid up in weight for every set. 12,10,8 reps
Back Extension: Watch video to be safe. 3 sets til failure. If you need more of a challenge, grab a plate and do as many as you can with a plate until failure, then drop it, and keep going til failure.
Bicep Superset. Your biceps are already warm, so lets just do 8 rounds to finish them. Do 12 with the barbell bicep curl squeezing hard at the top for each one, then 10 with the cable bicep curl before you rest. Rest shorter than the larger muscle groups.
- Barbell Bicep Curl
- Cable Bicep Curl