Back & Biceps Brawn with Dumbbells & Bodyweight

Google Sheet Workout Export

By Alex Meyers

Experience Intermediate (2-3 years)
Time 25 minutes/day | 2 weeks
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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20%

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

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Renegade Row
3 rounds10 reps0s
1B.Standing Dumbbell Biceps Curl
3 rounds10 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Floor I Raise
3 rounds10 reps0s
2B.Alternate Dumbbell Hammer Curl
3 rounds10 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Staggered Stance Single Arm Dumbbell Row

See Exercise Notes

3 rounds10 reps0s
3B.Staggered Stance Single Arm Dumbbell Row

See Exercise Notes

3 rounds10 reps0s
3C.Hammer Curl Across The Body AKA Pinwheel Curls
3 rounds10 reps60s

Date Created: 8/25/2022, UTC


Last Updated: 8/25/2022, UTC





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