Mass Week 1, Session 3, Back & Biceps

Due to a dislocated left shoulder back in my teenage years, I always find this day to be painful. I have to work on my form and be very careful on overhand-grip chinups. I use a limited ROM, so I don't get the big stretch at the bottom of the rep, but I do get constant tension on the back and biceps this way :)

I had to cut this day short because I had an appointment to attend. I was late anyways :(

---

Week 1, session 3, back & biceps

Rest-Pause, 2-3 reps, 15 seconds rest, 4 subsets per set, 2-3 minutes rest between sets

Lift Performed	Rest Period	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7
Chinups +35 pound vest 183 total	3 min	3,3,3,3 @ 183	3,3,3,2 @ 183	3,3,2,1 @ 183	2,2,2,1 @ 183
Smith-Machine Pullups +35 pound vest Like bent-over rows, but I use bodyweight	3 min	3,3,3,3 @ 183	3,3,3,3 @ 183	3,3,3,3 @ 183	3,3.3.3 @ 183
Latbar Pulldowns (to front) Parallel Grip	30 seconds	12 @ 70	12 @ 70	12 @ 70	12 @ 70	12 @ 70	11 @ 70	9 @ 70
Overhand Barbell Curls Stripset	No rest	10 @ 40	6 @ 30	8 @ 20

I went a little heavy estimating my chinup strength, but that's ok. I'm sure next week, I will have a significant improvement. These first 4 weeks are about developing raw power. If I gain some size, that's great, but that's not the goal for this first 4 weeks.