TRAIN LIKE JIM #2 (BACK, BI'S AND CALVES)
1 WEEK1 DAY14 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Here is what I did today on Friday, November 19, 2010 for back, biceps and calves. Remember if you don’t understand some of my training techniques covered in the workouts, such as extended sets or drop sets, or some of the exercises, such as alternating cross-body cable curl, don’t worry as I have videos or articles coming on these unique techniques and exercises that I use to push muscles growth.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Lat Pulldown V·30 | 4 | 12 |
| REST — 1 min | ||
| DROP SETS — 1 · 3 | ||
| Straight-Arm Pulldown V·04 | 4 | 10 |
| REST — 30 sec | ||
| DROP SETS — 1 · 1 | ||
| Behind the Neck Lat Pulldown V·28 | 3 | 12 |
| REST — 1 min | ||
| Behind the Neck Lat Pulldown V·28 | 1 | 12 |
| EXTENDED SET | ||
| Wide-Grip Lat Pulldown V·30 | 1 | failure |
| REST — 1 min | ||
| Seated Cable Row (wide-grip) V·62 | 2 | 12 |
| REST — 1 min | ||
| Seated Cable Row V·59 | 2 | 15 |
| DROP SETS — 1 · 2 | ||
| REST — 1 min | ||
| Spider Curls V·01 | 4 | 10,8,8,7 |
| REST — 30 sec | ||
| DROP SETS — 1 · 2 | ||
| Behind-Back Cable Curl V·08 | 4 | 9,8,8,7 |
| EXTENDED SET | ||
| Cross Body Cable Curl V·02 | 4 | failure |
| REST — 30 sec | ||
| Alternating Hammer Curl V·02 | 3 | 8 |
| EXTENDED SET | ||
| Alternating Dumbbell Curl V·11 | 3 | failure |
| REST — 15 | ||
| Standing Calf Raise V·08 | 10 | 8,8,8,7,7,7,7,8,12,15,10 |
| Seated Calf Raise V·06 | 4 | 12 |
| REST — 30 | ||
| STAGE CLEAR! TOTAL VOLUME | 49 | 424 REPS |