Back/Biceps-V2

Intense Duration 1 h 5 m

Target Areas: Back

Equipment: Barbell

Added By D. Jack

Exercises

Set 1: 4 rounds

Cable Bent-over Pullover

15 reps

Low Cable Row

15 reps

Rest

1 minute

Set 2: 4 rounds

Underhand Pulldowns

6 reps

Wide Grip Cable Rows

6 reps

Rest

1 minute

Set 3: 6 rounds

Close Grip Lat Pulldowns

8 reps

One Arm Seated Row

10 reps

One Arm Seated Row

10 reps

Rest

1 minute

Set 4: 2 rounds

Scapula Pulldown

Reps until failure

Rest

30 seconds

Set 5: 3 rounds

Barbell Reverse Grip Rows

12 reps

Rest

1 minute

Set 6: 1 round

Transition

1 min 30 secs

Set 7: 4 rounds

Barbell Curls

8 reps

Crossbody Hammer Curl

12 reps

Rest

1 minute

Set 8: 3 rounds

Alternate Incline Dumbbell Curl💪

8 reps

Inverted Biceps Curl

12 reps

Rest

1 minute

Set 9: 4 rounds

Cable Hammer Curl - 1 1/2 Reps

8 reps

Rest

1 minute

Set 10: 1 round

❤️ Maximum (Zone 5)

Bicep Finisher

5 minutes

Transition

1 minute

Set 11: 3 rounds

Seated Face Pulls

12 reps

Rest

45 seconds

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Top Choice for this Workout

Rep Fitness Colorado Barbell

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Exercises

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