Back & Biceps 2

Moderate Duration 41 minutes

Target Areas: Arms

Equipment: Dumbbell

Added By Alicia Rodriguez

Exercises

Set 1: 1 round

12 reps

30 seconds

10 reps

30 seconds

8 reps

30 seconds

10 reps

30 seconds

12 reps

30 seconds

Set 2: 1 round

12 reps

30 seconds

10 reps

30 seconds

8 reps

30 seconds

10 reps

30 seconds

12 reps

30 seconds

Set 3: 3 rounds

Wide Grip Seated Row

15 reps

Underhand Grip Seated Row

15 reps

Rest

45 seconds

Set 4: 1 round

Close Grip Seated Row

12 reps

Rest

30 seconds

Close Grip Seated Row

10 reps

Rest

30 seconds

Close Grip Seated Row

8 reps

Rest

30 seconds

Close Grip Seated Row

10 reps

Rest

30 seconds

Close Grip Seated Row

12 reps

Rest

30 seconds

Set 5: 3 rounds

Low Cable Pull

15 reps

Pronated Low Cable Pull

15 reps

Low Cable Pull

15 reps

Pronated Low Cable Pull

15 reps

Set 6: 3 rounds

15 reps

15 reps

15 reps

15 reps

Set 7: 3 rounds

Assisted Chin Up

15 reps

Assisted Pull Up

15 reps

Rest

45 seconds

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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