8-8-16 Day3 Muscle Building Workout, Back, Triceps, Deltoids…34:26

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Ready for Day 3 of the 8-8-16 muscle building program Today we’re working on Back, Triceps and Delts!
The 8-8-16 Hyper-Growth Program…

Total sets for week 1: 2 sets
Week 2: 3 sets
Week 3: 4 sets
Week 4: 2 sets + increased load

Back Portion:

(10 seconds rest between exercises)

– Close grip, neutral grip pull ups x 8 reps
– Dumbbell rows x 8 reps
– Wide Grip Seated Lat pullovers x 16 reps

2-3 minutes rest per giant set.

Triceps Portion:

(10 seconds rest between exercises)

– Seated overhead tricep extensions x 8 reps
– Dumbbell tricep kickbacks x 8 reps
– Decline dumbbell california presses x 16 reps

2-3 minutes rest per giant set.

Delts Portion:

Progression model:
Week 1: 10 reps
Week 2: 15 reps
Week 3: 20 reps
Week 4: 10 reps + increased load

– Bent over lateral raises
– Lateral raises
– Front delt raises
– Shoulder presses
– Upright rows

IMG_6747colorVince DelMonte
Honors Kinesiology Degree
PICP Level 1 and 2 Certified
BioSignature Modulation Practitioner
PIMST & FFT Certified
Precision Nutrition Certified
WBFF Pro Fitness Model

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