Back & Biceps Circuit Training

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Experience Intermediate (2-3 years)
Time 96 minutes/day
Goals
Equipment

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Average Exertion
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40%
Average Cardio Intensity
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20%

This circuit workout plan targets:

  • Back
  • Biceps
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Description


Day 1 - Lats, Back (Upper), Biceps, Traps, Neck

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Circuit
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Reverse Grip Bent Over Dumbbell Row demonstrationPlay Reverse Grip Bent Over Dumbbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Biceps Stretch demonstrationPlay Biceps Stretch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
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Circuit
Standing Alternating Dumbbell Curls demonstrationPlay Standing Alternating Dumbbell Curls demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Bent Over Row with Resistance Bands demonstrationPlay Bent Over Row with Resistance Bands demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Upper Back Stretch demonstrationPlay Upper Back Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
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Circuit
Kettlebell Ballistic Row demonstrationPlay Kettlebell Ballistic Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Close Grip T-Bar Row
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Standing Dumbbell Reverse Curl demonstrationPlay Standing Dumbbell Reverse Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Standing Behind-the-Back Bicep Stretch demonstrationPlay Standing Behind-the-Back Bicep Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Standing Concentration Curl demonstrationPlay Standing Concentration Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Snow Angel
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Static Levator Scapulae Stretch demonstrationPlay Static Levator Scapulae Stretch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
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Circuit
Machine Row demonstrationPlay Machine Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Kettlebell Rotational Clean demonstrationPlay Kettlebell Rotational Clean demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Seated Biceps Stretch
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Resistance Band Bicep Curl demonstrationPlay Resistance Band Bicep Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Suspended Row demonstrationPlay Suspended Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Rhomboids Stretch demonstrationPlay Rhomboids Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises

Date Created: 11/18/2021, UTC


Last Updated: 11/18/2021, UTC

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