Back

Duration 1 hour

Target Areas: Arms

Equipment: Strength Machine, Dumbbell, Bench

Added By Ben Schembri

Exercises

Set 1: 3 rounds

Cable Lat Pull Down

10 reps

Rest

1 min 30 secs

Set 2: 3 rounds

T-bar Row

10 reps

Rest

1 min 30 secs

Set 3: 3 rounds

Wide Grip Seated Row

10 reps

Rest

1 min 30 secs

Set 4: 3 rounds

Single Arm Dumbbell Row (Both Sides)

10 reps

Rest

1 min 30 secs

Set 5: 3 rounds

Close Grip Pulldown

10 reps

Rest

1 min 30 secs

Set 6: 3 rounds

Reverse Grip Seated Row

10 reps

Rest

1 min 30 secs

Set 7: 3 rounds

EZ Bar Curls

10 reps

Rest

1 min 30 secs

Set 8: 3 rounds

Zottman Curl

12 reps

Rest

1 min 30 secs

Set 9: 3 rounds

Right Concentrated Bicep Curls

12 reps

Left Concentrated Bicep Curls

12 reps

Rest

1 minute

Set 10: 3 rounds

Hammer Curls

12 reps

Rest

1 min 30 secs

Related Workouts

Back/Biceps

22 mins 45 secs, Moderate

Pull

11 mins 50 secs, Moderate

Pull

1 hr 23 mins 56 secs, Intense

Back

1 hr 8 mins 20 secs, Moderate

Back

20 mins 40 secs, Moderate

Back

24 mins 30 secs, Moderate

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

Gym Push Workout

49 mins 39 secs, Intense

SWOLEvember - Chest- Friday

28 mins 39 secs, Moderate

Mitch's Workout

11 mins 20 secs, Moderate

Push A Advanced (intense

1 hr 3 mins 8 secs, Intense

Upper Body Focus

15 mins 24 secs, Moderate

Upper Body Max

6 mins 15 secs, Moderate

Back

Exercises

Related Workouts

Quickdraw Adjustable Dumbbells

Workouts with the same Equipment

Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

Cardio

Toning

Full Body

Workout Trainer PRO+