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This back, biceps, and core workout may or may not be your actual day two workout. See how to schedule your workouts to determine what day to complete this workout.

We're starting Sprints! Complete 6-10 sets of 30-second all-out sprints with 2 minutes of rest between each set. Mark how far you make it on your first sprint, walk back to the start, and aim to run at least that far every time after. Give 'em your best!


Barbell Pullover
You can also use a straight bar attachment on a cable machine, attached at the top, and pull it down from overhead toward your thighs.

3 sets of 10 reps
45-60 second rest

Bent-Over Barbell Row
Alternative Option: Use a selectorized row machine.

3 sets of 10 reps
45-60 second rest

Back Extension
2 sets of 12 reps
45-60 second rest

Assisted Pull-Up
5 sets of 8-12 reps
45-60 second rest

Incline Dumbbell Curls
3 sets of 10, repeat each leg
45-60 second rest

Drag Curls
3 sets of 12 reps
45-60 second rest

DB 21's
This is basically 3 exercises at a lighter-than-usual-weight all back-to-back. 7 front raises, 7 lateral raises, into 7 military presses.

3 sets of 21 reps
30-45 second rest


4 sets of 45-60 seconds
30 second rest



Way to go with stretching! That's one small thing you can do that will really help you in the long run.

NUTRITION TIP: Snacks! I've been encouraging you to grab a bite to eat about 20 minutes after your workouts. If you've been doing that. Great! Have you also been fueling yourself before exercise? I recommend also having a snack about 45-60 minutes prior to exercising. This not only gives you energy for your workouts and boosts your metabilism, but also gives your muscles fuel for beginning the recovery process during your workout... like, immediately. I've put together this list of healthy snack options to give some ideas of what to try.