The Incredible Bulk Program

Day 47:   Back, Biceps & Abs

Day 47: Back, Biceps & Abs                  


Lat Pull Downs - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Seated T-bar Rows - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Dumbbell Pull Overs - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest

21's - 4 Sets -- 21-21-21-21 reps -- 30-60 seconds rest
Standing Barbell Curls - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Hammer Curls - 4 Sets -- 10-8-6-4 reps -- 30 seconds rest

Kneeling Ab Cable Crunches - 4 Sets -- 20-15-10-5 reps -- 30-60 seconds rest
Side Elevated Leg Raises - 3 Sets -- 15-15-10 reps -- 30-60 seconds rest
Regular Elevated Leg Raises - 4 Sets -- 20-20-20-20 reps -- 30-60 seconds rest

    • 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