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Moderate Workout

Basic Back + Bicep

Moderate   33 minutes

Sam Mydavisjr
 		    Added By Sam Mydavisjr
Basic Back + Bicep
Description

Build muscle. Back + Biceps.

Exercises

Set 1: 2 rounds
Reverse Grip Alternating Bicep Curls
Reverse Grip Alternating Bicep Curls
55 seconds
Rest
Rest
26 seconds
Reverse Grip Pull Ups Or Negatives
45 seconds
Rest
Rest
30 seconds

Set 2: 2 rounds
Rest
Rest
13 seconds
Left Lawnmower with Kettlebell
Left Lawnmower with Kettlebell
55 seconds
Right Lawnmower with Kettlebell
Right Lawnmower with Kettlebell
55 seconds
Rest
Rest
27 seconds
Isometric Bicep Curls
Isometric Bicep Curls
1 minute
Rest
Rest
20 seconds

Set 3: 1 round
Rest
Rest
40 seconds

Set 4: 2 rounds
Pull-ups Or Pull Up Negatives
Pull-ups Or Pull Up Negatives
55 seconds
Rest
Rest
27 seconds
Kettlebell Deadlifts
Kettlebell Deadlifts
55 seconds
Rest
Rest
30 seconds

Set 5: 2 rounds
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
55 seconds
Rest
Rest
29 seconds
Hammer Curls
Hammer Curls
20 seconds
Reverse Grip Alternating Bicep Curls
Reverse Grip Alternating Bicep Curls
20 seconds
Rest
Rest
35 seconds
Supermans
Supermans
27 seconds
Rest
Rest
12 seconds
Supermans
Supermans
27 seconds
Rest
Rest
40 seconds

Set 6: 1 round
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
45 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
45 seconds
Alternating Bicep Curl Burn-out
Alternating Bicep Curl Burn-out
3 mins 30 secs

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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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