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Moderate Workout

Biceps & Back

Moderate   37 minutes

Target Areas: Back, Legs

Equipment: Cardio Machine, Barbell, Dumbbell, Bench, Pull Up Bar, Stability Ball

Ozgur Kaleozu
 		    Added By Ozgur Kaleozu
Biceps & Back
Tags
Full Gym Workouts Back Workouts Cardio Machine Workouts Barbell Workouts Dumbbell Workouts Bench Workouts Pull Up Bar Workouts Exercise Ball Workouts

Exercises

Set 1: 1 round
Rowing
Resistance: Maximum
❤️ Moderate (Zone 2)
Rowing
5 minutes
Rest
Rest
30 seconds

Set 2: 4 rounds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
12 reps
Rest
Rest
30 seconds

Set 3: 4 rounds
Weights: Moderate
Alternating Incline Dumbbell Curl
8 reps
Rest
Rest
30 seconds

Set 4: 4 rounds
Weights: Moderate
Cross Body Hammer Curl
12 reps
Rest
Rest
30 seconds

Set 5: 4 rounds
Barbell Reverse Grip Rows
Weights: Moderate
Barbell Reverse Grip Rows
12 reps
Rest
Rest
30 seconds

Set 6: 4 rounds
Pull-Ups
Pull-Ups
8 reps
Rest
Rest
30 seconds

Set 7: 4 rounds
Back Extension on Ball
Back Extension on Ball
12 reps
Rest
Rest
30 seconds

Set 8: 1 round
Plank
Plank
1 minute
Rest
Rest
1 minute

Set 9: 1 round
Big Forward Arm Circles
❤️ Moderate (Zone 2)
Big Forward Arm Circles
30 seconds
Bicep Stretches
Bicep Stretches
30 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds

Set 10: 1 round
Treadmill Walk
Treadmill Walk
5 minutes

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Do this workout in Workout Trainer
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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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