How to get a 6-pack in six weeks: Build a big back and biceps on day 3

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<p>Our program—six weeks to a six-pack—is intended to hit your body from every angle. You can't spot train (sorry, abs-only routines won't speed things up), but compound movements that hit more than one muscle group and get your heart rate up can certainly do the trick.</p><p>Now that you've blasted your shoulders, chest, and triceps on day 1</a> and torched your legs on day 2</a>, it's time to hammer your back and biceps. </p><p>[RELATED1]</p><p>The workout: Day 3</p><p>1A. Pullup or Band Pullup Sets: 4 Reps: 10-12 Rest: 30 seconds</p><p>1B. One-Arm Dumbbell Row Sets: 4 Reps: 10-12 (each side) Rest: 30 seconds</p><p>1C. Face Pull Sets: 4 Reps: 10-12 Rest: 30 seconds</p><p>1D. Back Extension or Cobra Sets: 4 Reps: 10-12 Rest: 30 seconds</p><p>2A. Alternating Dumbbell Curl Sets: 4 Reps: 10-12 (each side) Rest: 30 seconds</p><p>2B. Incline Dumbbell Hammer Curl Sets: 3 Reps: 10-12 (each side) Rest: 30 seconds</p><p>[RELATED2]</p><p>[RELATED3]</p>