Intense Workout

Back & Biceps

Intense Duration 50 minutes

Target Areas: Back

Equipment: Pull Up Bar, Dumbbells, Barbells

Tags

Full Gym Workouts Back Workouts Pull Up Bar Workouts Dumbbell Workouts Barbell Workouts

Exercises

Set 1: 4 rounds

5 Way Pull Ups

45 seconds

Rest

45 seconds

Set 2: 1 round

Transition

1 min 30 secs

Set 3: 4 rounds

Chin Ups

30 seconds

Archer Chin Ups

Archer Chin Ups

30 seconds

Rest

45 seconds

Set 4: 1 round

Transition

1 min 30 secs

Set 5: 4 rounds

Barbell Bent-Over Rows

30 seconds

Barbell Bicep Curls

Barbell Bicep Curls

30 seconds

Rest

45 seconds

Set 6: 1 round

Transition

1 min 30 secs

Set 7: 4 rounds

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

45 seconds

Dumbbell Preacher Curls

Dumbbell Preacher Curls

1 minute

Rest

45 seconds

Set 8: 1 round

Transition

1 min 30 secs

Set 9: 4 rounds

Reverse Push Ups

Reverse Push Ups

45 seconds

Rest

45 seconds

Set 10: 1 round

Transition

1 min 30 secs

Set 11: 4 rounds

Elbow Plank

45 seconds

Rest

45 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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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.

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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