Back/Biceps-V4

Intense Duration 1 h 11 m

Added By D. Jack

Exercises

Set 1: 8 rounds

Underhand Pulldowns

6 reps

Rest

1 minute

Set 2: 7 rounds

Seated Cable Row.

25 reps

Set 3: 3 rounds

Cable Bent-over Pullover

10 reps

Low Cable Row

10 reps

Rest

1 minute

Set 4: 3 rounds

Weights: Heavy

One Arm Lateral Row

8 reps

Rest

1 minute

Set 5: 3 rounds

Weights: Heavy

Wide Lat Pulldown (Facing Away)

8 reps

Rest

1 minute

Set 6: 2 rounds

Dumbbell Pullover

Reps until failure

Rest

45 seconds

Set 7: 3 rounds

Y T W

10 reps

Rest

45 seconds

Set 8: 1 round

Transition

1 minute

Set 9: 8 rounds

Barbell Curls

8 reps

Rest

1 min 30 secs

Set 10: 7 rounds

Seated Dumbbell Curl

25 reps

Set 11: 1 round

Transition

1 minute

Set 12: 3 rounds

Crossbody Hammer Curl

10 reps

Rest

45 seconds

Set 13: 3 rounds

Hyperextentions (Back Extentions)

12 reps

Rest

45 seconds

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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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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