FM 14 Back and Biceps

So below is your own personal workout plan. It has been set up to suit the equipment in Extreme gym so it is very detailed as far as hitting exact muscle groups. As mentioned, your body is pretty balanced with the exception of your upper chest a so the following plan has been set up to accommodate. The trainer at the gym will show you exactly how to perform each exercise so don’t panic if it looks like hieroglyphics to you

Make sure you write the below down in a book and show to your trainer for first workout day.

Ideally you would go 2 days on 1 day off 2 days on. Having said that, as someone just getting started you could pretty much train every day at the moment as your power of recovery will be very high. If you do train more than 4 days a week just remember to always complete the workouts in order. If you finish day 4 and you feel you don’t want a day off then straight into day 1 again the following day. REMEMBER! On all training days make sure you eat from the training day food menu. On rest days eat from rest day plan. If you change timing of a workout day make sure you keep pre and post work out meals before and after workouts. Other meals can be juggled if it’s not an everyday occurrence.

Your 4 day workout split is as follows…..

Perform each exercise 4 times unless stated otherwise.

Take no more than 60 seconds between sets.

Take 90 seconds between exercises.

Perform each set in the 12-15 rep range.

Log your weights and numbers each session in a log book. If you can perform the last exercise for 15 reps, the weight is too light and must be increased the next session.

Don’t get angry at your trainer for pushing you because I asked him too.

1

Close-Grip Front Lat Pulldown

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

Rep information

Increase weight as you go. The last rep should be a struggle then you know the weight is right.

3

Seated Cable Rows

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

Rep information

Increase weight as you go. The last rep should be a struggle then you know the weight is right.

5

Wide-Grip Lat Pulldown

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

Rep information

Follow instructions below.

15 Reps

15 Reps

15 Reps

15 Reps

7

Reverse Machine Flyes

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

Rep information

Follow instructions below.

9

One Arm Dumbbell Preacher Curl

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

Rep information

Follow instructions below.

15 Reps

15 Reps

15 Reps

15 Reps

2

Bent Over Barbell Row

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

Rep information

Increase weight as you go. The last rep should be a struggle then you know the weight is right.

4

Machine-Assisted Pull-Up

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

Rep information

Assisted machine

15 Reps

15 Reps

15 Reps

15 Reps

6

Dumbbell Incline Row

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

Rep information

Increase weight as you go. The last rep should be a struggle then you know the weight is right.

15 Reps

15 Reps

15 Reps

15 Reps

8

Machine Preacher Curls

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

Rep information

Follow instructions below.

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