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

Focus on feeling your shoulder blade relax on the dumbbell row, lat pull down, and cable row, before engaging movement in lats. Each movement is intentional.


A word full of action to make the most out of life, the most out of this work, the most of every single rep. Make the most, and be intentional. Meditate on that one.

Rest about 45-60 seconds and track your workout in the comments below. Include any other notes you’d like to leave and how you are feeling. This program is here to help you.

Dumbbell One Arm Row: 2-3 warm up sets of 12 to get up to a difficult weight Then add weight each set for 12, 10, 8. Allow shoulder blade to relax when dumbbell is coming close to the ground, then engage your lat to initiate movement driving elbow back. Feel your back, not your arms. Arms are only ‘helpers’ in back exercises.

Dumbbell lying pullover. Heavier DB and lay on back, keep arms straight and bring the DB over and behind your head until you feel your lats stretching right below/behind your armpits. When you feel THAT stretch, engage that exact spot to initiate bringing the DB back up over your forehead. Warm up 1-2 sets of 12 til you feel blood pumping, then do 3 x 12.

One Arm Cable Rows: With left foot up on pad, grab handle with right arm. Drive elbow to back wall and squeeze back an extra inch or two than what you could if you were using two hands. Release and allow shoulder blade to stretch out, then drive elbow back again. Remember keep focus in back, not arms. 3 sets of 10.

Close Grip Lat Pulldowns: Keep small arch in lower back and chest up. Squeeze shoulder blades down and back for 3 sets of 12. After each set, superset with pull-ups until failure. Use an pull-up assist machine, or rig rubber band up to do an assisted pull up. But do as many as you can, then rest 45-60 seconds. Do this three times.

Now that your biceps are warmed up, lets squeeze out another few sets to get your biceps in. If you don’t like doing biceps and triceps at the end of your workouts, you can train arms on a whole separate day. Do what works best for you. I personally prefer not to live in the gym, but to each their own!

Incline Dumbbell Curl: 3 sets of 12. Set up the bench about a 45 degree angle, and the angle allows your long head of your biceps to stretch. You can grab two dumbbells to do both arms at the same time and activate those biceps at every curl.

EZ Bar Bicep Curl: 3 sets of 10. Knees and elbows are kept soft. Squeeze biceps at the top of the movement, and slowly lower for 2-3 seconds.

Congrats on finishing your second week of training back!

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