Day 18 is here already and we’re back in the gym for a back and biceps workout. By now you know what is expected of you: as the reps go down, the weight needs to go up! The increase in weight applies more stress to the muscle, which causes more damage to the fibers – this is how growth happens. The muscle works to repair this damage by adding more tissue, this can increase both the size and strength of the muscle, especially when you consistently apply new stress to it and feed it for recovery.

Now that you’ve gained some experience, I expect those intensity levels to go up!

Exercise	Start Position	End Position
Bent Over Barbell Row Warm-up sets: 2 Working sets: 3 Reps: 10 reps to reach failure
Lat Pulldown Warm-up sets: 2 Working sets: 3 Reps: 10 reps to reach failure
Reverse-Grip Lat Pulldown Warm-up sets: 2 Working sets: 3 Reps: 10 reps to reach failure
Deadlift Warm-up sets: 2 Working sets: 3 Reps: 10 reps to reach failure
Dumbbell Shrug Warm-up sets: 2 Working sets: 3 Reps: 10 reps to reach failure
Alternating Dumbbell Curls Warm-up sets: 2 Working sets: 3 Reps: 10 reps to reach failure
Preacher Curl Warm-up sets: 2 Working sets: 3 Reps: 10 reps to reach failure