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Intense Workout

Back/bicep

Intense   40 minutes

Target Areas: Back, Arms, Core

Equipment: Exercise Mat, Pull Up Bar, Dumbbells

Sadegh Zare
 		    Added By Sadegh Zare
Back/bicep
Tags
Home Gym Workouts Back Workouts Pull Up Bar Workouts Dumbbell Workouts
Description

Work your back and biceps in this intense workout. Don't forget to drink enough water during session.

Exercises

Set 1: 1 round
Arm Pumps
Arm Pumps
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Alternating Side Reaches
Alternating Side Reaches
30 seconds
Elbow To Knee Twists
Elbow To Knee Twists
30 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Good Morning Sunshines
Good Morning Sunshines
30 seconds

Set 2: 3 rounds
Cat Cow
Cat Cow
30 seconds
Chin-Ups
Chin-Ups
5 reps
Rest
Rest
10 seconds
Cobra
Cobra
30 seconds
Chin-Ups
Chin-Ups
5 reps
Rest
Rest
15 seconds
Dumbbell Deadlifts
Dumbbell Deadlifts
12 reps
Rest
Rest
20 seconds
Dumbell Back Row
Dumbell Back Row
12 reps
Elbow Plank
Elbow Plank
30 seconds
Flying Supermans
Flying Supermans
10 reps
Plank
Plank
30 seconds
Child's Pose
Child's Pose
30 seconds

Set 3: 3 rounds
Bicep Curls
Bicep Curls
12 reps
Rest
Rest
15 seconds
Isometric Bicep Curls
Isometric Bicep Curls
24 reps
Rest
Rest
20 seconds
Hammer Curls
Hammer Curls
12 reps
Rest
Rest
25 seconds
Dumbbell Wrist Curls
Dumbbell Wrist Curls
10 reps
Rest
Rest
30 seconds
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
10 reps

Set 4: 1 round
Ab Curls
Ab Curls
1 minute
Ab Chop Ups
Ab Chop Ups
45 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Mountain Climbers
❤️ Maximum (Zone 5)
Mountain Climbers
15 seconds
Rest
Rest
25 seconds
Crunches
Crunches
1 minute
Russian Twists
Russian Twists
45 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Mountain Climbers
❤️ Maximum (Zone 5)
Mountain Climbers
15 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Bicep Stretches
Bicep Stretches
30 seconds
Child's Pose
Child's Pose
30 seconds
Inward Wrist Circles
Inward Wrist Circles
30 seconds
Floor Bridge
Floor Bridge
10 reps
Corpse
Corpse
1 minute

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Quickdraw Adjustable Dumbbells
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Do this workout in Workout Trainer
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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.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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