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[WOTM, 06/2015] Dominate Fat And Slap On Muscle Mass With The 4-Day Juggernaut Workout Program

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Workout C — Back & Biceps


 

1. Bent-Over Barbell Rows


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How To:

Protocol: 3 sets — 10 reps

Target Muscle(s): Back, Biceps, Core

  • (1) Hold a barbell in front of your body with an overhand grip slightly wider than shoulder-width apart. Tighten your core, straighten your back, and drop your torso down to 45º. 
  • (2) Powerfully contract your back and biceps, and explosively pull the barbell into the top of your core. Hold for 1s and return to full extension. Repeat.

Make sure that your back stays straight and strong at all times. DO NOT ARCH.

 

2. Pull Ups


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How To:

Protocol: 3 sets — 12 reps (or failure)

Target Muscle(s): Back (Lats), Biceps

  • (1) Hang from a bar and do 12 pull ups, or as many as you can until failure.
  • (2) Contract your lats and explosively pull yourself up to the bar. Lower down to a dead hang and repeat.
  • (3) If you’re unable to do at least 5 pull ups initially, start with assisted pull ups on a machine or do Lat Pulldowns.

 

3. Deadlifts


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How To:

Protocol: 4 sets — 8 reps

Target Muscle(s): Back, Legs, Core, Arms

  • (1) For each rep start in a low squat position and grab the bar with an overhand grip (A). Sit back in your hips, push through your heels, ascend upward, and raise your torso until you’re in a full stand (B) — maintain a tight core and straight back throughout the motion.
  • (2) Slowly lower under control by dropping your torso and hips down until the bar touches the floor (A). Repeat for 8 reps.

 

4. Barbell Biceps Curls


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Image: Bodybuilding.com

How To:

Protocol: 3 sets — 10 reps

Target Muscle(s): Biceps

  • (1) Hold an EZ bar slightly wider than shoulder width. Your hands should be halfway in between an underhand and neutral grip (on the slanted part).
  • (2) Bend your knees, pin your upper arms into your torso (don’t let them slide backward or forward), contract your biceps, and slowly raise the bar up to chest height. DO NOT swing the weight or use momentum to get it up. The weight moves under control.
  • (3) Squeeze the contraction for 1 second and lower down to a full extension. Repeat.

 

5. Wide Grip Cable Rows


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How To:

Protocol: 2 sets — 12 reps

Target Muscle(s): Back, Biceps

  • (1) Sit at a cable station with a narrow-grip attachment. Lean back slightly with bent knees.
  • (2) Maintain a flat back and tight core, contract your biceps, and pull the cable into your chest. Don’t swing or use momentum.
  • (3) Hold 1s, return to full extension, and repeat.

 

6. Incline Dumbbell Curls


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How To:

Protocol: 3 sets — 12 reps

Target Muscle(s): Biceps Brachii, Brachialis

  • (1) Set a bench to a 60º incline and hold both dumbbells with a neutral grip (palms facing in). Contract your biceps and curl the dumbbells up to chest height. As you raise each dumbbell, gradually rotate your hands externally so that your palm faces the ceiling.
  • (2) As you curl, make sure not to shift your upper arm upwards — keep it pinned in at your side.
  • (3) Lower down to a full extension. Repeat.

 

7. Renegade Rows


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How To:

Protocol: 2 sets — 12 reps/arm

Target Muscle(s): Back, Biceps, Core

  • (1) Hold 2 dumbbells and get into push up position with your arms locked.
  • (2) Maintain a flat back (try not to twist), keep your core tight, and powerfully row up into your torso. Do 12 rows per side.
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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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