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[WOTM, 11/2014] Build An Elite Physique With The 4-Day Muscle Thrashing Workout Program

Workout C — Back & Biceps


 

1. Deadlifts


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How To:

Protocol: 4 sets — 10 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 12 reps.

 

 

2. Bent-Over Barbell Rows


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How To:

Protocol: 3 sets — 12 reps

Target Muscle(s): Back, Biceps, Core

  • (1) Hold a barbell in front of your body 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 pull the barbell upwards into the top of your core. Hold for 1s and return to full extension. Repeat.

 

 

3. Barbell Biceps Curls


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How To:

Protocol: 3 sets — 12 reps

Target Muscle(s): Biceps

  • (1) Hold a barbell with an underhand grip slightly wider than shoulder width.
  • (2) Bend your knees, pin your upper arms into your torso — don’t let them slide backward or forward — and contract your biceps, slowly raising the barbell up to chest height. Don’t swing the weight or use momentum — that means it’s too heavy.
  • (3) Squeeze the contraction for 1 second and lower to full extension. Repeat.

 

 

4. One-Arm Dumbbell Rows


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How To:

Protocol: 2 sets — 12 reps/arm

Target Muscle(s): Back (All), Obliques, Lats

  • (1) Place your left knee and left hand firmly anchored on a flat bench. Your left hand should serve as support for your body.
  • (2) Maintain a tight core and flat back, contract your lats and biceps, and slowly row the dumbbell upwards until it’s above your torso.
  • (3) Hold 1s and slowly lower the dumbbell to a full extension — you should feel a stretch throughout your upper backout. Repeat.

 

 

5. Incline Dumbbell Curls


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How To:

Protocol: 2 sets — 12 reps/arm

Target Muscle(s): Biceps

  • (1) Set a bench to a 60º incline. Hold both dumbbells with a neutral grip (palms facing in) and slowly contract your right bicep until it reaches chest height. As you raise the dumbbell, gradually rotate your hand 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 and repeat for the left arm.

 

 

6. Pull Ups


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How To:

Protocol: 3 sets — 15 reps or failure

Target Muscle(s): Back (Lats), Biceps

  • (1) Hang from a bar and do 15 pull ups, or as many as you can until failure.
  • (2) If you’re unable to do at least 5 pull ups initially, start with assisted pull ups on a machine and work your way up.

 

 

7. Renegade Rows


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How To:

Protocol: 1 set — 15 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 15 rows per side.

 


Pages: Legs/HIIT | Shoulders/Abs | Back/Biceps | Chest/Triceps | 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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