Back & Bi's - Medium

Intense Duration 41 minutes

Target Areas: Back, Arms

Equipment: Pull Up Bar, Strength Machine, Dumbbell

Added By Nathan Podelec

Exercises

Set 1: 3 rounds

Pull-Ups

Reps until failure

Rest

3 minutes

Set 2: 4 rounds

Weights: Heavy

Seated Cable Row

8 reps

Rest

1 minute

Set 3: 4 rounds

Weights: Heavy

Alternating Bent Over Rows

12 reps

Rest

1 minute

Set 4: 4 rounds

Weights: Heavy

Cable Lat Pull Down

8 reps

Rest

1 minute

Set 5: 4 rounds

Weights: Heavy

Alternating Hammer Curls

16 reps

Rest

1 minute

Set 6: 4 rounds

Weights: Heavy

Bicep Curls

8 reps

Rest

1 minute

Related Workouts

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8 mins 45 secs, Moderate

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Back and Bi's - Light Day

38 minutes, Intense

Back & BI's

15 mins 45 secs, Moderate

Top Choice for this Workout

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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.