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GAIN CERTIFIED Back & Bicep Routine| Tips and Live Commentary w/ Raw Footage

3,362 views · Published 27 December 2016 · 6:45 · Indexed 21 September 2026

Channel: Strength Team · 2016 · Entertainment

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Here is the full workout and it is GAIN CERTIFIED!!!
1) Pull-Ups - 4 sets x 6-12 reps (Add weight if possible)
2) Unassisted T Bar Row - 5 sets x 12 reps (Add weight each set)
3) Lat Pulldown - 4 sets x 10-12 reps (2 sets Front/ 2 sets Back)
***SUPER SET***
3) Cable Straight Arm Pushdown - 4 sets x 10-15 reps
4) Seated Cable Row - 4 sets x 10-15 reps (Focus on stretch)
5) Barbell Shrugs - 4 sets x 12-20 reps *Last Set 4x Drop Set x 10*
***BICEPS***
6) Barbell Killer 21's - 2 sets x 7/7/7 reps
7) High Cable Curls - 1 set to FAILURE
***SUPER SET***
7) Cable 1 Arm Hammer Curl - 1 set to FAILURE

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