During my previous video series—the 12-Week Muscle-Building Trainer—I primarily used free weights, so this time I want to take advantage of all the machines available for a different feel and pace, but my selection of machines isn’t essential to you. If you don’t have them available to you, perform exercises that mimic a similar movement.

Today we begin our journey in my native country of Wales. We will be training from one of my favorite gyms, which I believe is one of the very best hardcore gyms in the world—Peak Physique in Cardiff.

We begin our back workout by prioritizing a reverse-grip pulldown to target the thickness and width of lats, which provides a three-dimensional look from every angle.

After we are done with back, we will be hitting biceps. Remember to focus on the squeeze and contraction to better enhance the mind/muscle connection.

Reverse-Grip Pulldowns	5, 5/10, 5/10/15

Neutral-Grip Pulldowns	5, 5/10, 5/10/15

Reverse-Grip Machine Rows	5, 5/10, 5/10/15

T-Bar Rows	5, 5/10, 5/10/15

Machine Preacher Curls	5, 5/10, 5/10/15

Biceps Cable Curls	5, 5/10, 5/10/15

CALF & AB WORKOUT (PM)

Seated Calf Raises	5, 10, 15

Superset with Hanging Leg Raises	3 x FAILURE