Day 274 - Body Beast Build: Back/Bis "Build Phase" Progress

Here is my build phase progress for Build: Back/Bis. I felt like this was the toughest routine in the build phase to increase resistance by large amounts. I was able to increase weight a bit for the back work, which I think caused the biceps to struggle a bit towards the end due to their involvement in the back exercises.

Also, the pacing of this workout is just crazy! The Close-Grip Chin-up sequence comes at you immediately following the Giant Set of rows, and reverse flys. Definitely the toughest sequence in the bunch!

One other thing to note. My "assisted" pull-ups and chin-ups were done using Beachbody's Pull-up assist. I highly recommend this thing, it works great to keep good form while assisted you where you need it.

Build: Back/Bis

Deadlift

Day 3
15 reps - 2x30lbs
12 reps - 2x40lbs
8 reps - 2x50lbs
8 reps - 2x40lbs

Day 19
15 reps - 2x40lbs
12 reps - 2x50lbs
8 reps - 2x60lbs
8 reps - 2x50lbs

Dumbbell Pullover

Day 3
15 reps - 30lbs
12 reps - 40lbs
8 reps - 50lbs

8 reps - 40lbs

Day 19
15 reps - 40lbs
12 reps - 50lbs
8 reps - 60lbs

8 reps - 50lbs

Pull-up

Day 3
10 reps
10 reps
6 reps, 4 assisted reps

Day 19
10 reps - 10lb vest
10 reps - 10lb vest
10 reps - 10lb vest

E-Z Bar Row (I use dumbbells)

Day 3
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x35lbs

Day 19
15 reps - 2x30lbs
12 reps - 2x35lbs
8 reps - 2x40lbs

One-Arm Row

Day 3
15 reps - 30lbs
12 reps - 40lbs
8 reps - 50lbs

Day 19
15 reps - 40lbs
12 reps - 45lbs
8 reps - 60lbs

Reverse Fly

Day 3
15 reps - 10lbs
12 reps - 15lbs
8 reps - 15lbs

Day 19
15 reps - 10lbs
12 reps - 15lbs
8 reps - 15lbs

Close-Grip Chin-Up

Day 3
8 reps, 4 assisted reps

4 reps, 3 assisted reps

5 assisted reps

Day 19
10 reps - 10lb vest

10 reps

8 reps

Seated Bicep Curl

Day 3
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x30lbs
8 reps - 2x25lbs

Day 19
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x25lbs

1,1,2 Hammer Curl

Day 3
15 reps - 2x10lbs
12 reps - 2x15lbs
8 reps - 2x20lbs

Day 19
15 reps - 2x15lbs
12 reps - 2x20lbs
8 reps - 2x25lbs

Neutral E-Z Bar Curl (I used dumbbells)

Day 3
15 reps - 2x25lbs

12 reps - 2x30lbs (8 reps), 2x25lbs (4 reps)

8 reps - 2x30lbs (ugly)

8 reps - 2x25lbs (ugly)

Day 19
15 reps - 2x20lbs

12 reps - 2x25lbs

8 reps - 2x35lbs

8 reps - 2x25lbs

This is a very humbling routine, especially those of you who are coming off of P90X/P90X2. I would consider myself to be pretty good at both pull-ups/chin-ups and bicep curls, but you really need to lighten your loads on this one and expect less reps on pull-ups/chin-ups. The pacing of this routine just destroys you!

Quote of the day:

"Kites rise highest against the wind; not with it."

~ Winston Churchill


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