Okay, it’s time to get back to work after a day off to recharge. It’s great to time big muscle groups, like back, after a rest day. This way, you hopefully feel more well-rested and energetic for the training session. I know that I always feel stronger and more motivated following a rest day. I’m excited to get back to work building the body I envision in my mind.

With almost seven weeks of consistency now, I’m definitely seeing visual changes in my body—more definition in muscle groups and new lines coming through. This is when the hard work starts to really pay off. Just remember, this will happen at different rates for everyone, so don’t compare yourself to me or your friends for progress status—your body is different from everyone else’s.

It’s time to hit those weights! Now, push yourself and make good use of that extra energy you have after yesterday’s rest day. I really focused on my dumbbell rows today and increased the weight, even if it meant a few reps were a struggle. That’s what it takes!

Weighted Chin-up Sets: 3 Reps: 3
Close-Grip Bench Press Sets: 3 Reps: 8
Inverted Row Sets: 3 Reps: FAILURE
One-Arm Dumbbell Row Sets: 2 Reps: 10
Seated Face Pull Sets: 2 Reps: 12
EZ-Bar Curl/ Skullcrusher Superset Sets: 3 Reps: 10