Back & Biceps | My Full Week of Training | Day 6 of 7

Trying to use this "Full Week Of Training" Series to design your own program? Great! Here is what you need to know about that in regards to this back and bicep workout:

Im in the gym 6-7 days per week - you do not have to be (more on this below) If you are want to trim down my schedule to fewer days, you can:

1) Choose to perform ONE of my TWO Chest & Tricep days - In other words, you would just skip one of them and have one Chest and tricep day per week

- or -

2) You can choose to combine my chest and tricep workouts with my back and bicep workouts - in which case I would mainly just hit the chest work and the back work from those days. The Tricep and Bicep work could be performed after you hit the chest and back exercises, but that would be one long workout - probably too long. Id probably just choose to do one bicep exercise and one tricep exercise - A better option would be to skip the bicep and tricep work, and just do them on their own separate day.

UNDERSTAND THIS: Training 7 days per week is not something you must strive to do. You can make remarkable progress going to the gym fewer times per week.

Don’t feel like a slacker, or like you’re leaving progress on the table just because you don’t go 7 days. More doesn’t always = better.

A good rule of thumb is to aim to train each muscle 2x per week. You can get a good and regular stimulus to spark up muscle growth that way… That is, as long as you are pushing hard enough in those sessions.

Rest is vital for muscle growth. They must have time to repair and recover. Resting doesn’t necessarily mean that you stay out of the gym completely. For instance, on chest & tricep day, your legs are getting rest etc.

Days where you’re totally out of the gym are fantastic - especially for the mind. We can’t be ALL GO all of the time…. I’ll take a day or two totally off when I start to feel unmotivated or burned out. Maybe an entire WEEK OFF if I need it mentally (You know, like a vacation)... Sometimes it’s the best thing you can do.

I train 7 days a week because I LOVE being in the gym. I enjoy it being a part of my daily structure. Therefore, I schedule my training so that it is possible (Again, not NECESSARY, but possible). My aim here is not to compel you to follow this 7 day a week plan - more so to demonstrate how you may be able to pair up body parts in your own training program. Also, to demonstrate how “resting” a muscle doesn’t necessarily require you to be OUT of the gym altogether. At the same time just being transparent about what I do.

Hope this helps & inspires you. Train hard my friends ✊🏼

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