21-Day Shred: Back and Biceps Workout Video

At the start of August we launched our 21 Day Shred program with our online director Mike Simone. The program includes workout routines for the full 21 days which consist of full body circuits, bodybuilding splits, intervals, and unique cardio challenges. There is also a daily meal plan. Overall, the program has been a combination of what the editorial teams here at Men’s Fitness and Muscle and Fitness magazines have been writing about for years, along with the strategies Mike has used through his training career. Here is a demonstration of DAY 12 of the 21 DAY SHRED.

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BACK: Complete exercise one as straight sets. Complete 2A and 2B, and 3A and 3B as seperate supersets.
BICEPS: Complete each exercise as straight sets.


1. Deadlift
Sets: 4 Reps: 5 Rest: 15 sec

2A. Chin up
Sets: 4 Reps: 6-8 Rest: 0 sec
2B. Lying Lateral Raise
Sets: 4 Reps: 20 Rest 60-90 sec

3A. Seated Cable Row
Sets: 3 Reps: 10-12 Rest: 0 sec
3B. Back Extension
Sets: 3 Reps: 10-12 Rest: 60 sec


1. Fat-Grip Hammer Curl
Sets: 3 Reps: 10-12 Rest: 30 seconds

2. Behind-the-Back Cable Curl
Sets: 3 Reps: 10-12 (each side) Rest: 30 sec

3. EZ-Bar Preacher Curl
Sets: 2 Reps: 8-10 Rest: 30 sec

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