CONTROL
Day 3
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Back x Arms
Download PDFDynamic Warm Up:
Sets: 2
= Super Set
Elbow Circles
10
Reps
Side Body Bends
10
Reps
Roll to Toe Touch
10
Reps
Phase 2:
Sets: 4
Single Arm Pulldown (Machine or Cable)
12
Reps
Phase 3:
Sets: 3
Hanging Tuck / Knee Raises
8
Reps
Bent Over Row
12
Reps
Phase 4:
Sets: 4
Lat Pulldown
12
Reps
Phase 5:
Sets: 5
Bicep Curl
10
Reps
Overhead Tricep Extension
10
Reps
Phase 6:
Sets: 4
Mid Back Rows
12
Reps
Incline Bicep Curls
12
Reps
Phase 7:
Sets: 2
DB Bent Over Rows
X
Reps
Bench Dips + Bridge
X
Reps