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Day 18: Back & Biceps

Guru Mann’s – 12 Week Mass-Up / Workout Plan

Wide-Grip Lat Pulldown

Equipment: Cable

Wide-Grip Lat Pulldown

3 Sets

6-8 Reps

2-3 min Rest

One-Arm Dumbbell Row

Equipment: Dumbbells

One-Arm Dumbbell Row

3 Sets

6-8 Reps

2-3 min Rest

Kneeling High Pulley Row

Equipment: Cable

Kneeling High Pulley Row

3 Sets

6-8 Reps

2-3 min Rest

Hyperextensions (Back Extensions)

Equipment: Other

Hyperextensions (Back Extensions)

3 Sets

6-8 Reps

2-3 min Rest

Barbell Curl

Equipment: Barbells

Barbell Curl

3 Sets

6-8 Reps

2-3 min Rest

Reverse Barbell Preacher Curls

Equipment: E-Z Curl Bar

Reverse Barbell Preacher Curls

3 Sets

6-8 Reps

2-3 min Rest

Standing Inner-Biceps Curl

Equipment: Dumbbells

Standing Inner-Biceps Curl

3 Sets

6-8 Reps

2-3 min Rest

Workouts Tips

5 minutes Warm-up before training.
3-4 Sets per exercise.
6-8 reps per set.
2-3 Minutes Rest after each set.
No Super Set.
Drink 750ml Water through the Workout

Day 17: RestWorkout Plan Day 19: Shoulders & TrapsWorkout Plan

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