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

Remember you want to eat your good carb and protein at least an hour before training, then sip on BCAA’s or EAA's while training, then have your post workout meal 45 minutes to 60 minutes after training to eat another good carb and protein. The nutrition around the times you train are the most important. Now let’s get into the workout for week 8!

Prayer for the Day: Inviting you Holy Spirit today into this journey, into this workout, into this day. You strengthen my spirit as you do my body. May I rejoice in all you have for me!

Dumbbell One Armed Row: so be sure to do 2-3 sets of simply warming up your lats.  Pyramid up each warm up set to find a difficult weight, then do 3 sets of 12. Squeeze hard, stretch hard on the movements, really get that blood in there. However long it takes for you to get it moving, then begin your working sets but this time find a weight you normally wouldn’t do, and challenge yourself. Doing the same weight for 12 reps, so pick a weight your gonna have to fight through.

One Arm Cable Row: One arm so you can squeeze an extra inch or two further than using both arms. Do 1 or 2 warm up sets of 12. Make each one count!! Still keep core strong and chest up. Get a good stretch releasing the cable, and pull back a little further for a good second or two. 3 sets of 12.

Reverse Grip Lat Pulldown: still do warm up sets, however many you need. I typically do 2 and sometimes 3. Lean back a little with chest and chin up, squeezing shoulder blades down and back together, then stretching back up and initiate in the lats to pull back down again. 3 sets of 10.

Superset the Following: Go directly from the seated bent over row, to the rope for facepulls, then cable bicep curls, then you can rest. 3 rounds.

Seated Bent over Row: 3 x 15.  There are slightly different versions and this one is with your palms facing forward.  Squeezing shoulder blades together while raising the dumbbells, and squeeze for 2 seconds at the top.

Facepulls:  3 x 15. Set up the rope a little higher than your eyes. Keep upper arms a bit parallel to the ground, elbows up, and core engaged.  Pull rope attachment towards your face, separating your hands as you get closer, and squeeze shoulders back.  Great for upper back and rear delts. Focus on mobility of your shoulder joint and squeezing your rear delts.

Cable Bicep Curls: 3 x 15. Grab the straight bar attachment with a shoulder width grip.  Take a step back, keep core strong, and knees slightly bent. Keep elbows next to your side and squeeze at the top for 2 seconds, then lower again for 3 second count.


Bicep 21’s: Grab an EZ bar. Do 7 low to mid reps, then 7 mid to high, then 7 full range bicep curls. Don’t start swinging your body, but isolate and burn. Try two sets of these if you can.

Study the Strength Floor Prone Cobra video which that is great for stretching fronts of shoulders and pecs while strengthening upper back. Study video to use strict form so you are not arching low back too much. Focus is upper, not lower. Its more for a really great stretch that’s great to do any day of the week!

  • Study video to see the difference between arching low back too much, and where it needs to be.  Also to keep your eyes gazed at the floor.  Turn palms from facing down to turning up, in order to open shoulders. This is more for stretching the anterior side of your body, while strengthening your upper back. Watch your form so there is no discomfort or injuring of neck.

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