Beginner Workout

Back & Biceps

Beginner Duration 1 h 15 m

Target Areas: Back, Arms

Equipment: Pull Up Bar, Strength Machine, Barbell, Dumbbell

Added By Yashin Alfaréz

Tags

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

Exercises

Set 1: 4 rounds

1 minute

3 minutes

Set 2: 1 round

2 minutes

Set 3: 4 rounds

Close Grip Lat Pull Down

1 minute

3 minutes

Set 4: 1 round

2 minutes

Set 5: 4 rounds

Barbell Bent-Over Rows

Barbell Bent-Over Rows

1 minute

2 mins 30 secs

Set 6: 1 round

2 mins 30 secs

Set 7: 3 rounds

Barbell Bicep Curls

Barbell Bicep Curls

1 minute

2 mins 30 secs

Set 8: 1 round

2 mins 30 secs

Set 9: 3 rounds

Alternating Bicep Curls

Alternating Bicep Curls

1 minute

2 minutes

Related Workouts

Back and Biceps (1)

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Back & a bit of Biceps

Back & a bit of Biceps

23 mins 4 secs, Moderate

32 minutes, Moderate

7 mins 30 secs, Intense

8 mins 45 secs, Moderate

40 minutes, Moderate

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.

Workouts with the same Equipment

(STE Program) Strength (1/4)

(STE Program) Strength (1/4)

32 mins 55 secs, Intense

13 mins 21 secs, Moderate

Day 2/4 Back And Biceps

Day 2/4 Back And Biceps

38 mins 7 secs, Moderate

Jeff Nipard Full Body Day1

Jeff Nipard Full Body Day1

39 mins 24 secs, Intense

44 mins 3 secs, Moderate

Legs And Shoulders

Legs And Shoulders

21 mins 40 secs, Moderate

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

Power Systems Strength Equipment

Home Gym Multifunctional Equipment

BowFlex Xceed Home Gym

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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