Back/Biceps

Moderate Duration 27 minutes

Target Areas: Legs

Equipment: Dumbbell, Strength Machine, Cardio Machine

Added By Jason Johnson

Exercises

Set 1: 1 round

Weights: Light

Bicep Curls

8 reps

Face Pulls

8 reps

Set 2: 1 round

Weights: Moderate

Cable Lat Pull Down

15 reps

Weights: Moderate

Cable Lat Pull Down

12 reps

Weights: Heavy

8 reps

10 reps

10 reps

10 reps

10 reps

Face Pulls

20 reps

Face Pulls

20 reps

Face Pulls

20 reps

Face Pulls

20 reps

Face Pulls

20 reps

T Bar Row

10 reps

T Bar Row

10 reps

T Bar Row

6 reps

Set 3: 1 round

Hammer Curls

10 reps

Hammer Curls

10 reps

Hammer Curls

5 reps

Bar Spider Curls

10 reps

Bar Spider Curls

10 reps

Bar Spider Curls

5 reps

Alternating Bicep Curls

12 reps

Alternating Bicep Curls

8 reps

Alternating Bicep Curls

5 reps

Set 4: 1 round

Cycling

10 minutes

Set 5: 1 round

Alternating Side Reaches

1 minute

Big Forward Arm Circles

1 minute

Big Reverse Arm Circles

1 minute

Right Arm Cross Stretch

1 minute

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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.

Quickdraw Adjustable Dumbbells