Workout Two

Duration 21 minutes

Target Areas: Back, Arms

Equipment: Barbell, Strength Machine, Stability Ball, Pull Up Bar

Added By Malte Flammild

- Back muscles, lats & traps & lower back - Spine - Biceps - Forarms

Exercises

Set 1: 1 round

Weights: Moderate

Barbell Bent-Over Rows

8 reps

Rest

30 seconds

Weights: Moderate

Barbell Bent-Over Rows

8 reps

Rest

30 seconds

Weights: Moderate

Barbell Bent-Over Rows

8 reps

Rest

30 seconds

Set 2: 1 round

Weights: Moderate

Barbell Deadlift

8 reps

Rest

30 seconds

Weights: Moderate

Barbell Deadlift

8 reps

Rest

30 seconds

Weights: Moderate

Barbell Deadlift

8 reps

Rest

30 seconds

Set 3: 1 round

Weights: Moderate

Cable Lat Pull Down

12 reps

Rest

30 seconds

Weights: Moderate

Cable Lat Pull Down

12 reps

Rest

30 seconds

Weights: Moderate

Cable Lat Pull Down

12 reps

Rest

30 seconds

Set 4: 1 round

Back Extension on Ball

8 reps

Rest

45 seconds

Back Extension on Ball

8 reps

Rest

45 seconds

Back Extension on Ball

8 reps

Rest

45 seconds

Set 5: 1 round

6 reps

30 seconds

6 reps

30 seconds

6 reps

30 seconds

Set 6: 1 round

Weights: Heavy

Barbell Bicep Curls

8 reps

Rest

30 seconds

Weights: Heavy

Barbell Bicep Curls

8 reps

Rest

30 seconds

Weights: Heavy

Barbell Bicep Curls

8 reps

Rest

30 seconds

Set 7: 1 round

30 seconds

30 seconds

15 seconds

30 seconds

15 seconds

30 seconds

1 minute

1 minute

Related Workouts

Back and Biceps

32 mins 18 secs, Moderate

Back & Biceps

39 mins 39 secs, Moderate

Back, Biceps & Abs

27 mins 54 secs, Moderate

Back & Biceps

15 mins 50 secs, Intense

Back & Biceps

39 mins 3 secs, Moderate

Back And Biceps

36 mins 24 secs, Moderate

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Log Workout

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

Power Systems Strength Equipment

Home Gym Multifunctional Equipment

BowFlex Xceed Home Gym

THERABAND Exercise Ball

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Sprint 100m x6

Intense

64 sec

No Equipment

Workout One

Moderate

28 min

Upper Body

Barbell, Bench, Strength Machine, Dumbbells, Pull Up Bar, Hangboard

2400m Sprint

3 sec

DAY 2 - Legs & Abs

Moderate

45 min

Legs

Barbell, Strength Machine, Dumbbells

DAY 1 - Chest & Triceps

Moderate

32 min

Arms

Barbell, Bench, Strength Machine, Dumbbells

DAY 3 - Back & Biceps

23 min

Back

Rowing Machine, Strength Machine, Dumbbells

Workout Two

- Back muscles, lats & traps & lower back - Spine - Biceps - Forarms

Exercises

Related Workouts

You Might Also Like

Sprint 100m x6

Workout One

2400m Sprint

DAY 2 - Legs & Abs

DAY 1 - Chest & Triceps

DAY 3 - Back & Biceps

Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

Cardio

Toning

Full Body

Workout Trainer PRO+