squats deadlifts
at pull-downs rose and pullovers will do the trick they will target every section of the back latissimus dorsi trapezius and rhomboids minor and major respectively biceps should be thoroughly warmed up at this point so you should only require one or two exercises to completely exhaust them dumbbell curls with full supination aka turning your palm outward as you curl it up to engage every part of the bicep should do the trick three sets of eight to twelve reps with moderate to heavy weight will progressively overload the muscle group so gains baby that brings us to day 3 which is legs I know I wish we could just be born with some tree trunks out of the womb but unfortunately it doesn't work like that leg day needs its own day because it is in fact the most important body part to train you see not only is it adding proportion to your body but since it is the biggest muscle on the body it also creates the most testosterone and growth hormone we push to hypertrophy so working out your legs contributes to your whole body mass index the three pillars of legs are squats deadlifts and lunges [Music]
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