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Moderate Workout

Back & Biceps

Moderate   40 minutes

Target Areas: Back, Arms

Equipment: Barbell, Dumbbell, Strength Machine, Bench

Rune Kirk-johansen
 		    Added By Rune Kirk-johansen
Back & Biceps
Tags
Full Gym Workouts Back Workouts Barbell Workouts Dumbbell Workouts Strength Machine Workouts Bench Workouts

Exercises

Set 1: 1 round
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
6 reps
Rest
Rest
1 minute
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
6 reps
Rest
Rest
1 minute
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
6 reps
Rest
Rest
1 minute
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
6 reps
Rest
Rest
1 minute

Set 2: 1 round
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
6 reps
Rest
Rest
1 minute
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
6 reps
Rest
Rest
1 minute
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
6 reps
Rest
Rest
1 minute
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
6 reps
Rest
Rest
1 minute

Set 3: 1 round
Barbell Reverse Grip Row
Weights: Heavy
Barbell Reverse Grip Row
6 reps
Rest
Rest
1 minute
Barbell Reverse Grip Row
Weights: Heavy
Barbell Reverse Grip Row
6 reps
Rest
Rest
1 minute
Barbell Reverse Grip Row
Weights: Heavy
Barbell Reverse Grip Row
6 reps
Rest
Rest
1 minute
Barbell Reverse Grip Row
Weights: Heavy
Barbell Reverse Grip Row
6 reps
Rest
Rest
1 minute

Set 4: 1 round
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
6 reps
Rest
Rest
1 minute
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
6 reps
Rest
Rest
1 minute
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
6 reps
Rest
Rest
1 minute

Set 5: 1 round
Weights: Heavy
Seated Cable Row
6 reps
Rest
Rest
1 minute
Weights: Heavy
Seated Cable Row
6 reps
Rest
Rest
1 minute
Weights: Heavy
Seated Cable Row
6 reps
Rest
Rest
1 minute

Set 6: 1 round
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
6 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
6 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
6 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
6 reps
Rest
Rest
1 minute

Set 7: 1 round
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
6 reps
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
6 reps
Rest
Rest
1 minute
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
6 reps
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
6 reps
Rest
Rest
1 minute
Right Concentrated Bicep Curls
Weights: Heavy
Right Concentrated Bicep Curls
6 reps
Left Concentrated Bicep Curls
Weights: Heavy
Left Concentrated Bicep Curls
6 reps
Rest
Rest
1 minute

Set 8: 1 round
Alternating Hammer Curls
Weights: Heavy
Alternating Hammer Curls
6 reps
Rest
Rest
1 minute
Alternating Hammer Curls
Weights: Heavy
Alternating Hammer Curls
6 reps
Rest
Rest
1 minute
Alternating Hammer Curls
Weights: Heavy
Alternating Hammer Curls
6 reps
Rest
Rest
1 minute

Set 9: 1 round
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
6 reps
Rest
Rest
1 minute
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
6 reps
Rest
Rest
1 minute
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
6 reps
Rest
Rest
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.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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