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

How are you doing so far in learning to be more mindful in your weight training?  As I have been doing my very best to explain throughout these past 10 weeks, I hope you have been getting a little better each day to really connect with the muscle you are training.  It’s almost like meditation, but for your body.  Visualize the muscle firing on each rep, engage your core, and focus on your breathing.

These workouts should never get boring because there is always something to work on, and always something to improve. The more you engage your mind in this program, it acts like a meditation mentally, but you just keep getting sexier the more you do it!  Read 3 Reasons Why Weight Training is Sexier than Jennifer Lawrence, but SPOIL alert; it has absolutely nothing to do with JL.

Time to Train, BABY!

One Arm Dumbbell Row:  Starting this back workout with the dumbbell one arm row. Be sure to to 2-3 sets to fully warm up. Each rep feel your shoulder blade stretch out as the dumbbell comes closer to the ground, back flat, then initialize the movement in your lats to drive the weight back up. Aim to feel the movement in the part of your lats just below your shoulder blade. Remember to count 3 seconds and stretch, then drive and squeeze lats. Increase the weight every set for 12, 10, then 8.

Close grip lat pulldown: Using a different attachment, so get that puppy and make it work. Be smooth on the movement and squeeze the lats.  Arch back, keep chest and chin up. Stretch your lats when the bar is coming up, letting your scapula’s stretching out a bit before driving back down.  Squeeze shoulder blades together and initiate the movement in your lats. 10, 8, 6 increasing weight each time.  This is one of my favorites for lats.

Superset cable rows and face pulls:  Cable rows we are doing differently. On odd numbers, stretch shoulder blades out as far as you can like we have been doing, but on the even numbers don’t stretch them out completely for 3 sets of 10. Every other rep is stretched out.  Then go directly into the face pulls for 3 x 15.

Cable Rows 3 x 10
Facepulls 3 x 15

Dumbbell Shrugs: Go heavy with dumbbell shrugs, but watch your form. 3 x 10

Rear Delt Laterals on the Pec Machine: Use a neutral grip and go for 3 x 15.  Remember to be intentional with each and every moment to really visualize and activate your rear delts.


Finishing back day with 8 sets of biceps. Since your biceps are plenty warmed up with back exercises, might as well blast through the biceps.

Superset for 4 sets.
Go heavier on the EZ bar curl for 8, then straight to the cable curl for 8. Rest only slightly. Arms usually don’t need much rest. Just blast through it, but still counting 3 seconds down, and squeeze for a second or two. 4 x 8 on each one resting minimally with arms.

EZ Bar Curl 4 x 8
Cable Curl 4 x 8

Really watch the clock with your rest. Rest minimally to power through yet having enough to rest to make the most of each rep. Use your breath to help push and perfect your form.


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