The Incredible Bulk Program

Day 61:   Back, Biceps & Abs

Day 61: Back, Biceps & Abs                  


Dumbbell Pull Overs - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Suspended Lawn Mower Pulls - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Dumbbell Flys - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest

Shortened Curls - 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
Preacher Curls - 4 Sets -- 10-8-6-4 reps -- 30 seconds rest

Planks - 1 minute
Rest - 1 minute
Planks - 1 minute
Rest - 1 minute
Planks - 1 minute
Rest - 1 minute

    • 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