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   Lats, Mid Back & Biceps
   Program Overview
      RECOVERY DAYS

DAY 4 / DAY 11 / DAY 18 / DAY 25 / DAY 32


Exercise 1: Super Set

EXERCISESSET 1SET 2SET 3
Close Grip Lat Pull down15 reps10 reps8 reps
Machine Rows 15 reps10 reps8 reps

Exercise 2: Super Set

EXERCISESSET 1SET 2SET 3
DB Rows15 reps10 reps8 reps
Single Hand Cable Lat Pulldown15 reps10 reps8 reps

Exercise 3: Super Set

EXERCISESSET 1SET 2SET 3
Straight Bar Pull down12 reps10 reps8 reps
Rope Rows12 reps10 reps8 reps

Exercise 4: Super Set

EXERCISESSET 1SET 2SET 3
Machine Preacher Curl (Long Head)15 reps10 reps8 reps
Machine Preacher Curl (Shot Head) 15 reps10 reps8 reps

Exercise 5: Super Set

EXERCISESSET 1SET 2SET 3
DB Hammer Curl12 reps10 reps8 reps
Cable Overhead Biceps Curl12 reps10 reps8 reps

Exercise 6: Giant Set

EXERCISESSET 1SET 2SET 3
Cable Conc. Curl (Mid-Lower Angle)12 reps10 reps8 reps
Cable Curl 45* 12 reps10 reps8 reps
Laying Biceps Curl12 reps10 reps8 reps



   Upper Abs
   Lower Abs
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STRAIGHT ARM PULL DOWN
ROPE ROWS
DUMBBELL HAMMER CURL
CABLE OVERHEAD CURL
The muscles in your back serve many functions in everyday movements, from maintaining good posture to carrying heavy objects around your home. Training your back properly will also help reduce back pain, improve overall strength, and help you maintain proper form during your workouts. The most important aspect of back training is to learn how to activate the major muscles and use them appropriately during all lifts. In contrast, untrained lifters can sometimes over-utilize the erector spinae and under-utilize their lats, traps, and rhomboids.
Lats, Mid Back & Biceps // Lower Abs
LATS / MID BACK / BICEPS   ///  LOWER ABS