Back & Biceps Circuit Training

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 81 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



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.One-Arm Bent-Over Dumbbell Row
4 rounds30s10s
1B.Reverse Grip Bent Over Dumbbell Row
4 rounds30s10s
1C.Cable Biceps Curl
4 rounds30s10s
1D.Biceps Stretch
4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Standing Alternating Dumbbell Curls
4 rounds30s10s
2B.Alternating Incline Dumbbell Biceps Curl
4 rounds30s10s
2C.Bent Over Row with Resistance Bands
4 rounds30s10s
2D.Upper Back Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Kettlebell Ballistic Row
4 rounds30s10s
3B.Close Grip T-Bar Row
4 rounds30s10s
3C.Standing Dumbbell Reverse Curl
4 rounds30s10s
3D.Standing Behind-the-Back Bicep Stretch

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Barbell Biceps Curl
4 rounds30s10s
4B.Standing Concentration Curl
4 rounds30s10s
4C.Snow Angel
4 rounds30s10s
4D.Static Levator Scapulae Stretch
4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.Machine Row
4 rounds30s10s
5B.Kettlebell Rotational Clean
4 rounds30s10s
5C.Seated Dumbbell Biceps Curl
4 rounds30s10s
5D.Seated Biceps Stretch

See Exercise Notes

4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Standing Hammer Curl
4 rounds30s10s
6B.Resistance Band Bicep Curl
4 rounds30s10s
6C.Suspended Row
4 rounds30s10s
6D.Rhomboids Stretch

See Exercise Notes

4 rounds30s10s

Date Created: 11/18/2021, UTC


Last Updated: 11/18/2021, UTC





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