Back & Biceps

Moderate Duration 14 minutes

Target Areas: Back, Arms

Equipment: Barbell, Dumbbell, Pull Up Bar, Bench

Added By Richelle Duff

Want a chiseled back and big guns? Then this weightlifting workout is for you. Grab a barbell and some dumbbells and get moving.

Exercises

Set 1: 1 round

Weights: Moderate

Barbell Deadlifts

10 reps

Transition

20 seconds

Weights: Moderate

Dumbbell Renegade Rows

15 reps

Transition

20 seconds

Set 2: 1 round

Weights: Moderate

Barbell Deadlifts

10 reps

Weights: Moderate

Barbell Bent-Over Rows

12 reps

Weights: Moderate

12 reps

20 seconds

Reps until failure

30 seconds

Set 3: 1 round

Weights: Moderate

Barbell Deadlifts

10 reps

Weights: Moderate

Barbell Bent-Over Rows

12 reps

Weights: Moderate

12 reps

10 seconds

Reps until failure

30 seconds

Set 4: 1 round

Weights: Moderate

Barbell Deadlifts

10 reps

Weights: Moderate

Barbell Bent-Over Rows

12 reps

Weights: Moderate

12 reps

10 seconds

Reps until failure

30 seconds

Set 5: 1 round

Weights: Moderate

One Arm Dumbbell Row

12 reps

Weights: Moderate

Alternating Incline Dumbbell Curl

12 reps

Rest

30 seconds

Set 6: 1 round

Weights: Moderate

One Arm Dumbbell Row

12 reps

Weights: Moderate

Alternating Incline Dumbbell Curl

12 reps

Rest

30 seconds

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Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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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.