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[WOTM, 10/12] The Muscle-Sculpting Power Workout Split

Day 3 – Back & Biceps

*For all sets choose a weight that makes it difficult to complete the prescribed number of reps. Once a set becomes too easy, increase the weight by 5-10 pounds to accelerate growth.

1. Pull Ups/Assisted Pull Ups

2 sets, 12 reps

Pull Ups

2. Deadlifts — Full instructions here.

Set 1 – 12 reps
Set 2 – 12 reps
Set 3 – 10 reps

3. Dumbbell Renegade Rows

3 sets, 10 reps per arm

4. Incline Dumbbell Curls — Full demo here.

2 sets, 12 reps per arm

Incline Dumbbell Curl

5. Lying Supermans

2 sets, 15 reps

Lying Supermans

6. Hammer Dumbbell Curls

2 sets, 10 reps per arm

Hammer Dumbbell Curl

7. Horizontal Cable Rows

2 sets, 15 reps

Seated Cable Row

8. Barbell Curl

2 sets, 12 reps

Barbell Curls

9. Lat Pulldowns

2 sets, 12 reps

Lat Pulldowns

10. Cardio

15 minutes, low-medium intensity, mode of your choice.


Intro | Day 1 – Legs/Abs | Day 2 – Chest/Triceps | Day 4 – Shoulders/Abs | Recap

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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