Intense Workout

Back/Bis

Intense Duration 24 minutes

Target Areas: Back, Arms

Equipment: Barbell, Dumbbells, Bench, Strength Machine, Chair

Added By Kei Araikawa

Tags

Full Gym Workouts Back Workouts Barbell Workouts Dumbbell Workouts Bench Workouts Strength Machine Workouts Chair Workouts

Exercises

Set 1: 1 round

Barbell Deadlifts

Weights: Light

Barbell Deadlifts

15 reps

Barbell Deadlifts

Weights: Moderate

Barbell Deadlifts

12 reps

Barbell Deadlifts

Weights: Heavy

Barbell Deadlifts

8 reps

Barbell Deadlifts

Weights: Moderate

Barbell Deadlifts

8 reps

Set 2: 1 round

1 minute

Set 3: 1 round

Bench Dumbbell Tricep Pull Overs

Weights: Light

Bench Dumbbell Tricep Pull Overs

15 reps

Weights: Light

Seated Cable Row

15 reps

Bench Dumbbell Tricep Pull Overs

Weights: Moderate

Bench Dumbbell Tricep Pull Overs

12 reps

Weights: Moderate

Seated Cable Row

12 reps

Bench Dumbbell Tricep Pull Overs

Weights: Heavy

Bench Dumbbell Tricep Pull Overs

8 reps

Weights: Heavy

Seated Cable Row

8 reps

Bench Dumbbell Tricep Pull Overs

Weights: Moderate

Bench Dumbbell Tricep Pull Overs

8 reps

Set 4: 1 round

1 minute

Set 5: 1 round

Barbell Reverse Grip Rows

Weights: Light

Barbell Reverse Grip Rows

15 reps

Kneeling Right Arm Rows

Weights: Light

Kneeling Right Arm Rows

15 reps

Kneeling Left Arm Rows

Weights: Light

Kneeling Left Arm Rows

15 reps

Weights: Light

Seated Dumbbell Fly

15 reps

Barbell Reverse Grip Rows

Weights: Moderate

Barbell Reverse Grip Rows

12 reps

Kneeling Right Arm Rows

Weights: Moderate

Kneeling Right Arm Rows

12 reps

Kneeling Left Arm Rows

Weights: Moderate

Kneeling Left Arm Rows

12 reps

Weights: Moderate

Seated Dumbbell Fly

12 reps

Barbell Reverse Grip Rows

Weights: Heavy

Barbell Reverse Grip Rows

8 reps

Kneeling Right Arm Rows

Weights: Heavy

Kneeling Right Arm Rows

8 reps

Kneeling Left Arm Rows

Weights: Heavy

Kneeling Left Arm Rows

8 reps

Weights: Heavy

Seated Dumbbell Fly

8 reps

Set 6: 1 round

1 minute

Set 7: 1 round

Seated Bicep Curls

Weights: Light

Seated Bicep Curls

15 reps

Seated Bicep Curls

Weights: Moderate

Seated Bicep Curls

12 reps

Seated Bicep Curls

Weights: Heavy

Seated Bicep Curls

8 reps

Seated Bicep Curls

Weights: Moderate

Seated Bicep Curls

8 reps

Set 8: 1 round

1 minute

Set 9: 1 round

Weights: Light

1, 1, 2 Hammer Curls

15 reps

Weights: Moderate

1, 1, 2 Hammer Curls

12 reps

Weights: Heavy

1, 1, 2 Hammer Curls

8 reps

Set 10: 1 round

1 minute

Set 11: 1 round

Barbell Bicep Curls

Weights: Light

Barbell Bicep Curls

15 reps

Barbell Bicep Curls

Weights: Moderate

Barbell Bicep Curls

12 reps

Barbell Bicep Curls

Weights: Heavy

Barbell Bicep Curls

8 reps

Barbell Bicep Curls

Weights: Moderate

Barbell Bicep Curls

8 reps

Set 12: 1 round

1 minute

Set 13: 1 round

30 seconds

30 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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