Workout B: Build Muscle In Your Back, Arms And Core

In This Series

• Introduction
• Workout A
• Workout B
• Workout C

Medicine ball sledgehammer

Sets: 2  Reps: 10  Target: back, core

• Straighten your legs as you lift the ball, keeping your arms straight.

Straight-arm pull-down

Sets: 3 (+1 back-off set)  Reps: 10 (+ as many as you can in back-off set)  Target: lats, quads

• Start with your arms angled forwards by 20° and keep them straight.

Cable crunch

Sets: 3  Reps: 10  Target: abs, lower back

• Use your abs rather than your arms to pull the rope down.

EZ-bar curl

Sets: 3 (+1 back-off set)  Reps: 10 (+ as many as you can in back-off set)  Target: biceps

• Lower the bar all the way down with each rep.

Upright row

Sets: 2  Reps: 10  Target: traps, shoulders, abs

• Pause at the top for maximum muscle contraction.

Cable squat to overhead raise

Sets: 3 (+1 back-off set)  Reps: 10 (+ as many as you can in back-off set)  Target: legs, shoulders, abs

• In one flowing movement, stand and lift the bar overhead with straight arms.