The Three Day Body - Phase One - Week Three: Back & Biceps
The Three Day Body condenses strength training into a power-packed hour so you can get back to living your life, instead of feeling overwhelmed that getting into your best shape is owning you. Let's get priorities straight and it only takes three days a week.
Whether you are trying to get back into shape or an elite athlete, make progress without missing out on the gifts in life. Life is a gift, am I right? The Three Day Body guides you on getting in the best shape of your life while also LIVING YOUR LIFE.
Speaking of living, I sometimes share the very prayers I wrote in my original journal while building this program. I wrote them for me personally, but I've included them for the chance it may also encourage you. If it's not for you, then carry on!
Make the most of today! Now, let's begin!
Lord, some days I don’t want to, but its YOU that carries me. Its YOU that breathes life into me. Its YOU that empowers me to do a greater work. To be more than what I was handed and given. Teach me to give you more with what I have received in this life. Whether it was good or bad, it doesn’t matter. What does matter, is WHAT I do with it when it’s given. Give me your character, teach me to express your hope and a perseverance beyond my own.
No need to spend a lot of time warming up just because we focus much of the warming up in the actual warm up sets. This is why warm up sets are crucial, so don't skimp out on those. Those really get the joints loosened up, prevents injury, gets the blood pumping, and is where the muscle magic BEGINS!
Dumbbell Deadlifts: 2 warm up sets then 3 sets of 12. On leg day we focus on feeling it in the upper hamstrings and flexing glutes, but this time when you come up, engage entire upper body and roll shoulders back to hit back. Deadlifts and squats are awesome for really getting your whole body.
Straight Arm Pulldown: Engage lats in every movement. Bring hands down next to thighs while keeping arms straight. Warm up 1-2 sets then do 12, 10, 8 pyramid up in weight each time.
One Arm Dumbbell Row: You should be warm, but if not, do 12 to warm up. 3 sets of 12. Really let your shoulder blade relax out and engage right where you feel that stretch to bring the weight back up.
Reverse Grip Lat Pulldown: 3 sets of 12. Have your palms face you, and grab a closer grip about neck width or so apart on the lat pulldown machine. Small arch in your lower back, have chest up and out, and bring the bar down to your chest while squeezing shoulder blades down and back. Use your arms as levers, so your back does all the work.
Cable Seated Row: 3 sets of 12. Chest out, low back arched, and drive elbows to the wall behind you. Squeeze shoulder blades down and back hard and hold for 1-2 seconds, then release. I like to have legs straight on the cable row just to get a nice little stretch in my hamstrings. Bend at the hips, not your back, to lean forward and letting your shoulder blades stretch out a little, then come back to your back in a 90 degree angle and elbows driving to wall behind you, and handle to your stomach. Squeeze hard, and slowly release again.
Back Extension Machine: Hold onto a 15-25 lb db or plate. Go til failure, then drop weight and go to failure. Repeat two more times. Watch video to stay in safe range of motion.
Rear Delt Laterals on the Pec Deck Machine: 3 sets til failure. Face backwards on the pec deck machine to the right height, and activate the back of your shoulders.
Now that your biceps are warmed up, we are going to do 8 sets for your biceps and then you are done. Do 15 EZ bar bicep curls, then straight over to the cable for 10 curls, then a short rest. Be sure to squeeze your biceps hard at the top, then slowly lower about 3 seconds on each one.
Superset 4 Rounds
EZ Bar Bicep Curl: 4 sets of 15
Cable Bicep Curl: 4 sets of 10