The Three Day Body: Phase One - Week One: Back & Biceps

Welcome to your first week of The Three Day Body Online Weight Training Program!  Being Phase 1, this is a great way to introduce you to the lifestyle of lifting weights and strength training only three days a week so you can get the results you want and work so hard for, but also while having a balanced life.

You really don't need to be in the gym every day.  If you are more of a beginner, please make sure you study videos in the video training library so you can memorize and visualize form.  No hurting yourself! Get in the mindset of making every rep a little better than the rep before to keep yourself accountable from getting sloppy. 

Another thing for beginners or if you are just getting started in the gym again, is to remember to have your three days of weight training the focus and then tag on some cardio at the end of back or chest day.  Once you get the three days per week in a rhythm, it will be easier to add more cardio to increase your overall conditioning if you'd like. 

Be sure to get your free two weeks of The Three Day Body so you get the step-by-step guide.

For you more advanced folk, keep these three training days as your base and build upon it.  For example, you may want to add a fourth training day for a lagging body part, or train for a race as well.  You CAN.

Remember to always check with your physician before starting any program.

Let’s begin with the first week of training your back and biceps!

Lat Pull Down: Wide grip, chest up and an arch in your lower back to engage your lats even more. It’s too easy to be lazy on this machine, but not you. Make your mind connect with your body and be intentional with every movement. Bring the bar down to your chest keeping core tight and hold for 1 second. Release in a controlled manner, and when the bar is at the top, let your shoulder blades relax out and stretch out a little bit. After they stretch, mentally visualize your lats right around your shoulder blade area initiating the movement and squeeze back down. Visualize every rep. And make each rep more perfect than the rep before. 2 sets of 12 to warm up like this and slowly add a little more weight that makes you work. Then 3 x 12.

Barbell Bent Over Row: You can use a smith machine for this one. Feet shoulder width apart, knees slightly bent.  Bend at the hip over the bar as seen in the video, with your lower back slightly arched to engage your core.  With an overhand grip on the bar, bring bar to touch lower ribs.  Squeeze it there for 2 seconds engaging your core and your back, then slowly lower down.   1 warm up set of 10, then 3 sets of 10.

Cable Seated Rows: Sit on your ‘sit bones’ as they say in yoga. Straighten legs, so when you bend at your hips (and never at your back), you are also getting a little hamstring stretch. Allow your shoulder blades to stretch out, and while keeping arch in lower back, drive your elbows to the wall behind you and squeeze shoulder blades down and back. While usually you are to keep a slight bend in your knees as the video explains, we are looking to add a simple stretch by keeping your legs straight and bend at the hips. 3 sets of 12

One Arm Dumbbell Row: 1 set of 12 to warm up, then 3 sets of 12.  Do 12 on the right, 12 on the left, time your rest 45-60 seconds, then repeat.  Use your hands as hooks for the weight, and mindfully keep all the tension in your lats.  As you are lowering the dumbbell, feel your shoulder blade stretch out a little bit.  Where you feel that stretch, that’s where you want to squeeze to bring the dumbbell back up.

Biceps: Now that your back is all pumped, it also had your biceps warmed up, so we are just going to go ahead and get a quick bicep workout in.  Don’t need to rest as long with arms as you do for larger muscle groups, so keep rest to 30-45 seconds.

Superset 4 Rounds

One Arm Preacher Curl 4 sets of 10

EZ Bar Bicep Curl   4 sets of 8; squeeze really hard at the top.


Congratulations on finishing your first week of back and biceps! Stretch and cool down about 5- 10 minutes. 

Ready to buy your 90 Day Program?  Buy Here if you haven't already. 


Body Transformation, Online Strength Training Program, Lifting Weights


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