Back & Arms Day Workout Plan

By Myworkouts

	Intermediate (2-3 years)
	72 minutes/day
	Build Muscle, Bodybuilding, Gain Strength
	Barbell, 1 x Dumbbell, Flat Bench, T-Bar Row Machine, Pull up bar, 2 x Dumbbell, Incline Bench, EZ Bar, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment Show More

Average Exertion

Average Cardio Intensity

Generally, back and biceps workouts begin with rowing or pulldown exercises to hit the bigger back muscles when you’re fresh. Starting the workout with biceps curls would fatigue your arms to the point where they may not be able to assist you like they should on your back movements, so the logical approach is to save biceps work till after you’ve trained your back.

Description

Day 1

Exercise	Sets	Reps	Rest
1.Bent Over Barbell Row	4 sets	5 reps	60s
2.One-Arm Bent-Over Dumbbell Row	4 sets	8 reps	60s
3.Lying T-Bar Row	4 sets	8 reps	60s
4.Pull-up	3 sets	8 reps	60s
5.Seated Dumbbell Biceps Curl	4 sets	8 reps	60s
6.Alternating Incline Dumbbell Biceps Curl	4 sets	8 reps	60s
7.EZ-Bar Skullcrusher	4 sets	8 reps	60s
8.Rope Cable Triceps Extension	3 sets	8 reps	60s

Date Created: 9/24/2021, UTC

Last Updated: 9/24/2021, UTC

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