The Incredible Bulk Program

Day 30:   Back & Biceps

Day 30: Back & Biceps                  


Wide Grip Pull Ups - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Bent Over Barbell Rows - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Lat Pull Downs - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Lawn Mowers - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest

Overhead Cable Pulls - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Rope Pull Ups - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Standing Dumbbells - 4 Sets -- 20-20-10-20 reps -- 30 seconds rest

HIIT -  Choose a HIIT workout from the HIIT training guide - 10 to 20 minutes

    • The First set of each of these exercises is to get you warmed up and feeling the motions and should be fairly light weight. After the first set you should be able to determine the right starting weight to hit the recommended reps. If you can get more reps out then you are not using enough weight, also if you cant get to the number of reps in your set, you are using too much weight.

    • If you have purchased the Epic Arms Program simply replace all arm workouts in this workout with the Epic Arms Program workouts for best results