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12wk Challenge, Week 1 Day 3
by
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I hope everyone enjoyed there second day of the challenge, and if you decided to do my workout you liked it.

Here is my workout for the 3rd day.

I will be focusing on Biceps today, so I call it a heavy Bis day. This week I will be focusing on intra set stretching, you can find out more about this by listening to the newest episode of the Ben Pakulsi Podcast. I will be doing a 40 second rest period in between every set.

Biceps &  Back

Biceps

I begin my workout with a tri set using fat gripz, if you don't have fat gripz find the thickest bar in the gym you can.

Tri set barbell curls. Barbell Reverse curls, Barbell regular curls with fat gripz, followed by regular Barbell curls

4x8-12 for each

Preacher Curls (make sure you use a full range of motion)

4x8-12

Incline Seated Dumbbell Curls

4x8-12

Back

Pull ups

4xfail (use an assist machine if needed)

Pull downs

4x8-12

Straight arm pull downs

4x8-12

Today will be a rest day for cardio.

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