Day One

Chapter 5: Day One

For each week, the "three day split" plan consists of back and bicep workouts. Each day, I exercise  different body parts because it provides a balance of my routine. Starting the week on a Monday with this gives the body more of a pump to rejuvenate the body. Technically, you do not have to follow the sequence of the plan that I provided; however, the order definitely motivates me to continue throughout the day. Essentially, the first day gives me the motivation because I see the several exercises actually working. For instance, it is easy to see the pump in my arms instantly after doing dumbbell curls. My veins are usually coming out of my skin, which provides me with much satisfaction in my own appearance. The back is an important body part that many people overlook because it can not be frequently seen, whereas the biceps are a muscle that people see most of the time. Whenever I do my back workouts, I receive a great feeling and satisfaction because I feel the "burn" the most. This burning sensation indicates that muscles are breaking down to eventually build bigger ones. Below are the workouts I do for my back and biceps.

Back 

1. Barbell Deadlift (3 sets/ 10 reps) - while bending your knees, make sure your back is perpendicular and bring the bar directing to your chest.
2. Wide Grip Pull-up (3 Sets/ 8 Reps)- make sure you bend your knees while doing this pull-up
3. Close Grip Pull Down (4 Sets/ 10 Reps)- When sitting down, pull down the handle bar aligned to your chest, while staying in a straight posture
4. Single- Arm Dumbbell rows (3 sets/ 12 Reps)- usually go slightly heavier with this workout. Put the opposite knee of the arm you are currently using on a bench and bring the dumbbell up to your mid-level by keeping your back straight.

Biceps

1. Basic Dumbbell Curls (4 Sets/ 8 Reps)- start off by your palms away from your face and lift both weights simultaneously up to the chest area. 

2.  Incline Hammer Curls (3 Sets/ 10 Reps)- on an inclined bench, lift the weights one at time right below your chest. 

3. EZ Bar Curl (4 Set/ 5 Reps)- Usually you go heavy with this, however, by using a bench bar curl it up to your chest. 

4. Overhead Cable Curl (3 Sets/ 8 Reps)- using a cable, pull it over your head in a horizontal direction.