12-Week Back and Arms Focus
Evan Holmes Coaching
BodybuildingThis is a beginner-advanced level program that I originally designed as a 12-week training block for my Team Aesthetics training group (scroll down to see my groups!), but after receiving so much positive feedback on it, I decided to make it into it's own standalone program so that more than just my group members could enjoy it.
While sticking with the aspects of this program that made it such a hit, I have since optimized it further and improved on some things so that it's even better than it was originally. I think this program does a very good job of covering a lot of bases in a 4-day/week structure without much fatigue overlap.
This program focuses on the overall back and arms, but still provides enough stimulus to the rest of the body to see progress in those areas as well. As with all of my programming, the exercise selection, sequencing, volume/intensity progressions etc. are all based on the newest and best quality research available to ensure that you get the best progress possible.
Unlike with my groups, you won't have access to me to ask questions or get feedback on technique. If you're looking for that, scroll down and join one of my membership groups!
A
Assisted Pull-up
2 x 10
B
Shoulder-width Cable Row
2 x 10
C
SA Chest-supported DB Row
4 x 10
D
Cross-body Cable Ext
4 x 10
E
Dips (Weighted If Necessary)
2 x 10
F
Seated Machine Lateral Raise
3 x 10
A
Machine Preacher Curl
2 x 10
B
Stabilized DB Hammer Curl
2 x 10
C
Seated Hamstring Curl
2 x 10
D
Tempo Paused Hack Squat
2 x 10
E
45 Degree Extension
2 x 10
F
Single Leg Leg Extension
4 x 10
A
Bench-supported Push-down
2 x 10
B
Katana Extension
4 x 10
C
Chest-supported Upper Back Machine Row
2 x 10
D
Lat Pull-down
2 x 10
E
Bench-supported SA Lat Pull-down
4 x 10
F
Paused Standing Calf Raise
3 x 10
A
Stabilized DB Curl
2 x 10
B
Rope Hammer Drag Curl
2 x 10
C
Incline DB Press
2 x 10
D
Flat Machine Press
2 x 10
E
Machine Pec Deck
2 x 10
F
Chest-supported DB Lateral Raise
2 x 10
Evan Holmes
Evan is the owner of Evan Holmes Hypertrophy Coaching and has over 5 years of coaching experience. His passion for lifting began at the young age of 14 and has spent every year since then learning, researching, and refining his approach to fitness and health. Evan is dedicated to providing his clients with the most research-backed methods available and a level of service that ensures results.
A highly reviewed program that will change the way you view training
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