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The Workout Music Friday Five-Pack, V31 — Action Bronson, Drake, Audien, & T.I[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
[WOTM, 09/2015] Lean Out And Harden Your Body With The 3-Day Body Shredder Workout Split[T]hump, thump, thump. That's the sound of our latest fat-destroying, body-shredding behemoth. It's coming for you. We really hope you're ready. Whether you're brand new to the workout... -
Your Go-To Workout-Approved Makeup Routine[W]hen I workout, 99% of the time it’s with a fresh, makeup-free face. Unfortunately I’m no Beyoncé and hardly ever wakeup with skin that's deemed “flawless." A majority of the time I’m... -
Perk Up Your Derriere With The Build-A-Butt Workshop Glute Workout Plan [Workout Plans]Image: Oxygen Mag [W]elcome to the Build-A-Butt Workshop. It's a magical wonder emporium where saggy, flat butts are reconstucted and converted into plump, perky, well-shaped rumps. It's a... -
The 40 Best Body Weight Exercises To Build Muscle & Blast Fat ANYWHERE [Exercise Lists][N]ow we're talking body. The world is your body-blasting battleground. Whether you're rendezvousing to a tropical island for a sultry, sun-soaked vacation, looking to squeeze in a quickie... -
The Elite Six — 6 Advanced Six-Pack Ab Exercises To Build An HD, Razor Sharp Core[U]p your ab game. We're gunning for cover model status. Elite, exceptional six-pack abs require a MASSIVE amount of work and dedication. It's a hardcore commitment. But if your diet is on... -
[Workout Plans] Limber Up For Battle With Our 5 Minute Foam Rolling Repertoire*The 5 Minute Foam Rolling Repertoire is part 2 in our series on foam rolling. Before jumping in, read through part 1, which provides a FULL-blown primer on all-things foam rolling. [I]t's... -
How To Foam Roll Your Way To Reduced Pain, Regenerated Muscles, And Improved Mobility [Infographic][W]elcome to a brave new world. Whether you're a world-class athlete, running aficionado, or lifting legionnaire, foam rolling is an absolute must-do for anyone that exercises regularly. If... -
5 Omega-3 & Mineral Rich Seafoods To Stuff Into Your Fitness DietImage: Shutterstock [F]or most of us who are starting a fitness routine, we know which exercises to start with but diet can be a little bit more confusing. We tend to forget to eat right even... -
The Workout Music Friday Five-Pack, V30 — Drake, Audien, Lady Antebellum, and Tove Lo[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
[WOTM, 08/2015] Chisel Out Your Abs With The Oblique Obliterator Workout Gauntlet[C]hip, chip, chip away. When people think of gorgeous, tight, lickable abs, the six-pack muscles (aka the rectus abdominis) immediately jump into mind. They're glamorized by every Hollywood... -
Olivia Munn Is An Absolute BEAST In Combat Training Video For X-Men: Apocalypse [Video]A video posted by Olivia Munn (@oliviamunn) on Aug 1, 2015 at 11:15am PDT [Y]ou should be VERY, very scared of Olivia Munn. At least while she's training for her role as Psylocke—a...
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[WOTM, 06/2015] Dominate Fat And Slap On Muscle Mass With The 4-Day Juggernaut Workout Program
Workout C — Back & Biceps
1. Bent-Over Barbell Rows
How To:
Protocol: 3 sets — 10 reps
Target Muscle(s): Back, Biceps, Core
- (1) Hold a barbell in front of your body with an overhand grip slightly wider than shoulder-width apart. Tighten your core, straighten your back, and drop your torso down to 45º.
- (2) Powerfully contract your back and biceps, and explosively pull the barbell into the top of your core. Hold for 1s and return to full extension. Repeat.
Make sure that your back stays straight and strong at all times. DO NOT ARCH.
2. Pull Ups
How To:
Protocol: 3 sets — 12 reps (or failure)
Target Muscle(s): Back (Lats), Biceps
- (1) Hang from a bar and do 12 pull ups, or as many as you can until failure.
- (2) Contract your lats and explosively pull yourself up to the bar. Lower down to a dead hang and repeat.
- (3) If you’re unable to do at least 5 pull ups initially, start with assisted pull ups on a machine or do Lat Pulldowns.
3. Deadlifts
How To:
Protocol: 4 sets — 8 reps
Target Muscle(s): Back, Legs, Core, Arms
- (1) For each rep start in a low squat position and grab the bar with an overhand grip (A). Sit back in your hips, push through your heels, ascend upward, and raise your torso until you’re in a full stand (B) — maintain a tight core and straight back throughout the motion.
- (2) Slowly lower under control by dropping your torso and hips down until the bar touches the floor (A). Repeat for 8 reps.
4. Barbell Biceps Curls
Image: Bodybuilding.com
How To:
Protocol: 3 sets — 10 reps
Target Muscle(s): Biceps
- (1) Hold an EZ bar slightly wider than shoulder width. Your hands should be halfway in between an underhand and neutral grip (on the slanted part).
- (2) Bend your knees, pin your upper arms into your torso (don’t let them slide backward or forward), contract your biceps, and slowly raise the bar up to chest height. DO NOT swing the weight or use momentum to get it up. The weight moves under control.
- (3) Squeeze the contraction for 1 second and lower down to a full extension. Repeat.
5. Wide Grip Cable Rows
How To:
Protocol: 2 sets — 12 reps
Target Muscle(s): Back, Biceps
- (1) Sit at a cable station with a narrow-grip attachment. Lean back slightly with bent knees.
- (2) Maintain a flat back and tight core, contract your biceps, and pull the cable into your chest. Don’t swing or use momentum.
- (3) Hold 1s, return to full extension, and repeat.
6. Incline Dumbbell Curls
How To:
Protocol: 3 sets — 12 reps
Target Muscle(s): Biceps Brachii, Brachialis
- (1) Set a bench to a 60º incline and hold both dumbbells with a neutral grip (palms facing in). Contract your biceps and curl the dumbbells up to chest height. As you raise each dumbbell, gradually rotate your hands externally so that your palm faces the ceiling.
- (2) As you curl, make sure not to shift your upper arm upwards — keep it pinned in at your side.
- (3) Lower down to a full extension. Repeat.
7. Renegade Rows
How To:
Protocol: 2 sets — 12 reps/arm
Target Muscle(s): Back, Biceps, Core
- (1) Hold 2 dumbbells and get into push up position with your arms locked.
- (2) Maintain a flat back (try not to twist), keep your core tight, and powerfully row up into your torso. Do 12 rows per side.
Pages: Legs, HIIT | Chest, Triceps | Back, Biceps | Shoulders, Abs, HIIT | Recap
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Bryan DiSanto
Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Latest posts by Bryan DiSanto (see all)
- The Workout Music Friday Five-Pack, V31 — Action Bronson, Drake, Audien, & T.I - September 18, 2015
- [WOTM, 09/2015] Lean Out And Harden Your Body With The 3-Day Body Shredder Workout Split - September 14, 2015
- Perk Up Your Derriere With The Build-A-Butt Workshop Glute Workout Plan [Workout Plans] - September 8, 2015
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G Tuck
Lean It UP is a web community that touches all ends of the fitness spectrum. We regularly publish workout plans, nutritional analysis, product reviews, supplement advice, recipes, and other related content that can help inform and educate on the most effective, practical ways to improve fitness levels, aesthetics, and overall health. We want to help YOU build your own perfect body -- hop on for the ride. 
