DAY TWO could also be considered another universally-accepted bodybuilding split: back and biceps.
There’s so much to be said about this particular routine. I love every exercise in it. In some weeks, pull ups will be more of a player. Instead of 3 sets to failure, it can be 6 sets to failure and performed before anything else. Supermans were added once I realized how much they improved my surfing. Drag curls are a totally weird way to hit the biceps. Concentration curls make me think of Arnold in “Pumping Iron.” And rope curls have been a go-to when the medial epicondylitis (inner elbow pain) flares up from too much volume.
BB Deadlift 5 x 8-10 reps
Lat Pulldown 4 x 8-12 reps
Single-arm DB Row 4 x 8-12 reps
Pull 3 x failure
Supermans 3 x failure
BB Curl 4 x 8-12 reps
BB Drag Curl 3 x 8-12 reps
DB Concentration Curl 3 x 8-12 reps
Rope Cable Curl 4 x 8-12
Rest 30-45 seconds between sets
In week 4, begin using the “rest-pause method.” During the final set of each exercise, complete reps to failure, rest 5 seconds, and complete as many more reps as possible.
In week 5, your final set of Lat Pulldowns for back and final set for Rope Cable Curls for biceps will be a triple drop set. Perform the number of reps, drop 5 pounds, continue to failure, drop 5 pounds, continue to failure again.