The Transition: Build a Thick Back and Big Biceps

Program designer Michael Beringer demonstrates The Back and Biceps TRANSITION WORKOUT. For all the details on the program, go to


Deadlift 5 x 10
BB Bentover Row 3 x 10
Lat Pull Down 4 x 15
DB Row 3 x 10
Cable Low Row 3 x 10
Cable Pullover 4 x 20
BB Bicep Curl 4 x 15

*Rest for 45 seconds between sets.

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To build absolute mass: The 4-Week Bulk Up
To get something in quick: The 15-Minute Gut Checks
To build and burn: The Redemption Plan
To lean out: The Trim Up
To shock your body: The Muscle Shockers
To lose weight aggressively: The 21-Day Shred

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