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4 Weeks 2 Shred - Banner Image

Day 8:Back & Biceps

You will be slightly lowering your complex carbohydrates to .58 per pound of lean bodyweight this week. So, for example, if you are a 200-lb person, that would equate to 116 g daily.

Also, take note: your cardio will increase from 30 minutes to 40 minutes per session this week on training days. That’s a total increase of 20 minutes per day.

We begin with our back and biceps workout again. Last week we targeted more of the lats, this week we will prioritize the traps. In today’s workout, and all of this week, we will be adding in progressive volume overload. We will be adding a second set identical to the first. For instance, our first set is for 10 reps, then the second set will also be for 10 reps. Only following these two straight sets do we begin the DTPXtreme drop sets. Make sense? If not, watch the video and listen closely to my instruction. Here is the workout listed below:

Morning cardio

40 Minutes
300 Twists

Machine Low Rows
10, 10, 10/20, 10/20/10
Seated Cable Row
10, 10, 10/20, 10/20/10
CHEST-SUPPORTED DUMBBELL ROWS
10, 10, 10/20, 10/20/10
MACHINE LAT PULLDOWNS
10, 10, 10/20, 10/20/10
SPIDER CURLS
10, 10, 10/20, 10/20/10
HIGH-PULLEY CABLE CURLS

10, 10, 10/20, 10/20/10

CALF & AB WORKOUT (PM)

Standing Calf Raises

10, 10, 10/20, 10/20/10
Superset with Hanging Leg Raises

4 x FAILURE

Post-workout cardio

40 Minutes

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