2013 Transformation Day 3 Back & Biceps Marlyand Muscle Machine Aproach

Today is day three of our 2013 Body Tranfermation. With each post, I’m sure if your following these workouts you will see some resaults. One thing that I do know is how to build muscle in a short period of time. Keeping It real Maryland Muscle Machine style, I’ve done 40 minutes of cardio before my first meal this morning. You will lean how to build muscle and get lean at the same time without losing your muscle and strengh. Below is today’s workout.  I’m training at 5pm after eating most of my meals so that I’m at my strongest to maximize every workout. Three Day Split. 3 0n 1 Off.

Back & Bicep Work Out:

Back:
Front Lat Pull Downs: 4 Sets 12 Reps
Behind The Neck Pulldowns: 4 Sets 12 Reps
Seated Rows: 4 Sets 12 Reps
One Arm Dumbell Rows Each Arm At A Time: 4 Sets 8 Reps
Biceps:
Standing Barbell Curls: 6 Sets 8 Reps
Alternating Dumbbell Curls 4 Sets 8 Reps
Preacher Curls: 4 Sets 8 Reps
One Arm Concentration Curls: 4 Sets 12 Reps

Nutrition is key to getting result. Looking for aditional help or a custom nutritonal plan send email to [email protected]

Peace
Kevin

Category: Training