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DAY 3 GAINING PHASE 1 – GIANT BATTLE (Back, Biceps)

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DAY 3 GAINING PHASE 1

GIANT BATTLE – DAY 3 (Back, Biceps)

Barbell Row

4 sets × 12 reps (dropset final set)

60s rest

▶

Overhead Lat Pulldown Machine

4 sets × 8 reps (eccentric overload)

0s rest

▶

Guillotine Curls

3 sets × 20 reps

60s rest

▶

Lat Pull Down

3 sets × 12 reps

0s rest

▶

Seated Close Grip Cable Row

3 sets × 10 reps

0s rest

▶

Single Arm Low Cable Row

3 sets × 20 reps

60s rest

▶

Standing Dumbbell Curl

3 sets × 12 reps

0s rest

▶

Reverse Cable Curl

3 sets × 10 reps

0s rest

▶

Dumbbell Concentration Curl

3 sets × 20 reps

60s rest

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