Muscle Building Overload Phase Cycle 1 - Back and Biceps Training Log
**TRAINING JOURNAL UPDATE**
DAY 1 - WEEK 1 of New Phase - BACK/BICEPS - 3 sets of 15 reps - Drop set after each last set of 25 reps. Drop set will either be of the same exercise of a variation. (**WARNING - This initial phase is a beast but only last 3 weeks. Calories must be high through out this 3 week cycle to help with recovery and minimize overtraining.)
- Front Pulldowns several warmup
Dropset - Front Pulldowns
- Close Grip Cable Row
Dropset - Close Grip Cable Row
- Underhand Pulldowns
Dropset - Underhand Pulldowns
- Med-Wide Width Cable Rows (only did 1 set here and switched to Dropset - 1 arm rows standing with the hammer strength bench)
Dropset - Hammer Strength Row using Bench
- Wide Pullovers with Straight Bar Cable
Dropset - Rope pullovers
- Hammer Strength - Shrugs 100 reps (rotate 20 reps leaned over and 20 reps slanted until 100 reps)
- BB Curls
Dropset - BB Curls
- DB Palms up Curls
Dropset - DB Palms up Curls
- Angled Reverse Preacher Curl with DB
Dropset - Angled Reverse Preacher Curl with DB
- Cross body Hammer DB Curls
Dropset - Reverse BB Curls