Intense Workout

Back, Biceps

Intense Duration 45 minutes

Target Areas: Arms

Equipment: Dumbbell, Pull Up Bar, Barbell, Resistance Band, Bench

Added By 지민 송

Tags

Full Gym Workouts Arm Workouts Dumbbell Workouts Pull Up Bar Workouts Barbell Workouts Resistance Band Workouts Bench Workouts

Exercises

Set 1: 3 rounds

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

12 reps

Rest

1 min 15 secs

Set 2: 3 rounds

12 reps

Rest

1 minute

Set 3: 3 rounds

One Arm Dumbbell Row

12 reps

One Arm Dumbbell Row

12 reps

Rest

1 minute

Set 4: 3 rounds

rear delt flies

1 minute

Rest

1 minute

Set 5: 3 rounds

10 reps

Barbell Bicep Curls

Barbell Bicep Curls

10 reps

Band Bicep Curls

Band Bicep Curls

12 reps

Rest

1 min 30 secs

Set 6: 3 rounds

12 reps

Rest

1 minute

Set 7: 3 rounds

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

12 reps

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

12 reps

Rest

1 minute

Set 8: 2 rounds

Dumbbell Wrist Curls

12 reps

Dumbbell Wrist Curls

12 reps

Rest

1 minute

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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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