Workout Day 14
Training information
Video Time: 2:47
It’s Day 14 – Back & Biceps
- Keep core engaged with each exercise
- Focus your attention on the movement and the area you feel working
- Keep your speed controlled and steady for maximal tension and effort
Downloads
Workout Plan
Back
#1. Assisted Pull-Ups
4 sets
10 reps
Use Assisted Pull Up Machine
So that you struggle on last 2 reps
30 sec rest
#2. T-Bar Row
4 sets
10 reps
Use T-Bar Row machine
So that you struggle on last 2 reps
30 sec rest
#3. Single-Arm Row w/ Cable
4 sets
10 reps
Use Low Cable Pulley
30 Sec Rest
Biceps
#1. Seated Decline Biceps Curls
4 sets
5 reps same side, switch & repeat
Use dumbbells
So that you struggle on last 2 reps
30 Sec Rest
#2. Standing Hammer Curls
4 sets
10 reps
Use Dumbbells (thumb faces up as you lift)
30 Sec Rest
#3. Standing Barbell Curls
4 sets
10 reps
Use Barbell
So that you struggle on last 2 reps
30 Sec Rest
Abs
#1. Decline Ab Thrusters
4 sets
10 reps
Use Ab bench 45º Decline
30 Sec Rest
#2. Decline Lower Ab Leg Raises
4 sets
10 reps
Use Ab bench 45º Decline
30 Sec Rest
#3. Decline Corkscrew Leg Lifts
4 sets
10 reps
Use Ab bench 45º Decline
30 Sec Rest
Complete Video Series
Day 1 – Legs
Here it is, day 1 at the gym! We’re doing legs, your biggest muscle group to ramp up your metabolism.
Day 2 – Chest
Day 2 in the house! This one is sure to get you pumped up and sweating!
Day 3 – Back
We’re bringing sexy back!
Day 4
Here we go with Day 4. Ben has some good reminders and tips for you today.
Day 5 – Shoulders
We head back to the gym to focus on the small muscles that are huge in their functional and visual impact.
Day 6 – Arms & Abs
Day 7 – Rest
It’s a rest day. Recover & Refuel!
Day 8 – Leg Circuit
A metabolic Leg Circuit to lift your glutes!
Day 9 – Push Circuit
This week we’re giving you chains or combinations of muscles together to improve your dynamic muscle control. Today is PUSH
Day 10 -Pull Circuit
This week we’re giving you chains or combinations of muscles together to improve your dynamic muscle control. Today is PULL
Day 11 – Rest
It’s a rest day. Recover & Refuel!
Day 12 – Legs & Shoulders
Day 12 is a Legs & Shoulders combo. We’re combining muscle groups to have a bigger impact in your workouts.
Day 13 – Chest & Triceps
Chest & Triceps. We’re combining muscle groups to have a bigger impact in your workouts.
Day 14 – Back & Biceps
Back & Biceps. We’re combining muscle groups to have a bigger impact in your workouts.
Day 15 – Rest
It’s a rest day. Recover & Refuel!
Remember to keep your cardio up.
Day 16 – Leg Pyramid & Shoulders
Day 16 is a MONSTER!
Here we introduce the Deep Transformation Protocol and it’s going to bring big changes to your body!
Day 17 – Chest & Triceps
Chest & Triceps. We’re changing the workout science by adding a Triple Drop Set. This will have a sudden impact on how you look in the working muscles.
Day 18 – Back & Biceps
Back & Biceps.We’re changing the workout science by adding a Triple Drop Set. This will have a sudden impact on how you look in the working muscles.
Day 19 – Shoulders & Calves
Today we’re targeting 2 muscles that are hard to grow for a lot of people – Shoulders & Calves.
Day 20 – Arms & Abs
Day 20 is Arms & Abs. Those mirror muscles again!
Day 21 – Rest
It’s a rest day. Recover & Refuel!
Remember to keep your cardio up.
Day 22 – Rest
It’s a rest day. Recover & Refuel!
Remember to keep your cardio up.
Day 23 – Leg Circuit
A Metabolic Leg Circuit to lift your glutes!
Day 28 – Push Circuit
We’re revisiting the chains or combinations of muscles again to improve your dynamic muscle control. Today is PUSH
Day 25 – Pull Circuit
We’re revisiting the chains or combinations of muscles again to improve your dynamic muscle control.Today is PULL
Day 26 – Shoulders & Calves
Today we’re going back to the 2 muscles that are hard to grow for a lot of people – Shoulders & Calves.
Day 27 – Rest
It’s a rest day. Recover & Refuel!
Remember to keep your cardio up.
Day 28 – Chest & Triceps
It’s your final week. Go hard and heavy to maximize results this week.
Day 29 – Back & Biceps
Back & Biceps. The finish line is in sight! Go hard in this big compound workout to bring out more muscle visibly.
Day 30 – Leg Pyramid & Shoulders
It’s celebration day! Time to go get it with this monster workout and prepare for your after pictures! Go hard and bring it home.