BEST BACK AND BICEPS PUMP

Annihilate your back and biceps with this intense workout from Week 11 of Kris Gethin's 12-Week Muscle-Building Trainer.

 Back and Biceps? No, DTP Extreme Giant Set Back and Biceps!



Workout Notes
  • Strap up! You don't want the forearms, biceps, and grip to give out before the workout is over. You can still hit failure at 25 reps—just use more weight.
  • Don't rest between exercises. Rest only after you've completed all three exercises in the set. As the weight gets heavier, you can rest a little longer.
  • When doing standing cable curls, take a close grip on the bar so you can hit the outer portion of your biceps.
Day 74: Back And Biceps

1
Giant Set
Wide-Grip Lat Pulldown
4 sets, 25, 20, 15, 10 reps
Romanian Deadlift
4 sets, 25, 20, 15, 10 reps
Dumbbell Incline Row
4 sets, 25, 20, 15, 10 reps
2
Giant Set
Dumbbell Incline Row
4 sets, 10, 15, 20, 25 reps
Romanian Deadlift
4 sets, 10, 15, 20, 25 reps
Wide-Grip Lat Pulldown
4 sets, 10, 15, 20, 25 reps
3
Giant Set
Barbell Curl
4 sets, 25, 20, 15, 10 reps
Standing Biceps Cable Curl
4 sets, 25, 20, 15, 10 reps
Lying Close-Grip Bar Curl On High Pulley
4 sets, 25, 20, 15, 10 reps
4
Giant Set
Lying Close-Grip Bar Curl On High Pulley
4 sets, 10, 15, 20, 25 reps
Standing Biceps Cable Curl
4 sets, 10, 15, 20, 25 reps
Barbell Curl
4 sets, 10, 15, 20, 25 reps
5
Jogging-Treadmill
15-minute intervals: 3 minutes easy, 1 minute hard
1 set, 15 minutes

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