CONTROL

Day 3

1 2 3 4 5 6 7

Back x Arms

Download PDF

Dynamic Warm Up:
Sets: 2

= Super Set

Elbow Circles
10

Reps

Watch Video
Side Body Bends
10

Reps

Watch Video
Roll to Toe Touch
10

Reps

Watch Video

Phase 2:
Sets: 4

Single Arm Pulldown (Machine or Cable)
12

Reps

Watch Video

Phase 3:
Sets: 3

Hanging Tuck / Knee Raises
8

Reps

Watch Video
Bent Over Row
12

Reps

Watch Video

Phase 4:
Sets: 4

Lat Pulldown
12

Reps

Watch Video

Phase 5:
Sets: 5

Bicep Curl
10

Reps

Watch Video
Overhead Tricep Extension
10

Reps

Watch Video

Phase 6:
Sets: 4

Mid Back Rows
12

Reps

Watch Video
Incline Bicep Curls
12

Reps

Watch Video

Phase 7:
Sets: 2

DB Bent Over Rows
X

Reps

Watch Video
Bench Dips + Bridge
X

Reps

Watch Video