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Back & Biceps Brawn with Bands & Bodyweight

This back &amp; biceps workout focuses on just using bodyweight and bands. This is a great workout to do when you want to focus on just building stronger 

Bent Over Row with Resistance Bands

Resistance Band Bicep Curl

Floor T Raise

Resistance Band Hammer Curl

Split Stance Band Row

Resistance Band Isometric Bicep Curl

This back &amp; biceps workout focuses on just using bodyweight and bands. This is a great workout to do when you want to focus on just building stronger back &amp; biceps alongside an existing strength training regimen. This plan is focused on helping athletes build lean muscle and strength to perform at elite levels for their sport.

Day 1

Week 1

	Intermediate (2-3 years)
	25 minutes/day
	Athletic Performance, Gain Strength, Increase Stamina
	Loop Bands, Handle Resistance Bands, Bodyweight Show More

Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Bent Over Row with Resistance Bands	3 rounds	10 reps	0s
1B.Resistance Band Bicep Curl	3 rounds	10 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Floor T Raise	3 rounds	10 reps	0s
2B.Resistance Band Hammer Curl	3 rounds	10 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Split Stance Band Row See Exercise Notes	3 rounds	10 reps	0s
3B.Split Stance Band Row See Exercise Notes	3 rounds	10 reps	0s
3C.Resistance Band Isometric Bicep Curl	3 rounds	10 reps	60s

Back & Biceps Brawn with Bands & Bodyweight

Day 1

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