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Back and Biceps Hypertrophy Pump Workout

By Myworkouts

Experience
Advanced (3+ years)
Time
36 minutes/day
Good for
Bodybuilding, Build Muscle
Equipment
Pull up bar, Hi-Lo Pulley Cable Machine, Lat Pulldown Bar, Suspension (TRX), Landmine, Barbell, Triangle Lat/Low Row Attachment, 2 x Dumbbell, Incline Bench, Flat Bench
Statistics
Average Cardio Intensity
20%
Average Exertion
60%
Description


Lats, Biceps, Back (Upper), Abs

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Circuit

No media available

1. Close Grip Pull Up
4 sets, 16 reps, (rest 90s)
Time between exercises: 60s
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Cable Row Standing▶
1. Cable Row Standing
4 sets, 16 reps, (rest 90s)
Time between exercises: 60s
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Circuit
Suspension Pull Up▶
2. Suspension Pull Up
4 sets, 16 reps, (rest 90s)
Time between exercises: 60s
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Suspension Rollout▶
2. Suspension Rollout
4 sets, 16 reps, (rest 90s)
Time between exercises: 60s
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Circuit
Bent Over One-Arm Long Bar Row▶
3. Bent Over One-Arm Long Bar Row
4 sets, 16 reps, (rest 90s)
Time between exercises: 60s
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T-Bar Row with Handle▶
3. T-Bar Row with Handle
4 sets, 16 reps, (rest 90s)
Time between exercises: 60s
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Circuit
Alternating Incline Dumbbell Biceps Curl▶
4. Alternating Incline Dumbbell Biceps Curl
4 sets, 14 reps, (rest 90s)
Time between exercises: 60s
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Seated Alternate Hammer Curl▶
4. Seated Alternate Hammer Curl
4 sets, 14 reps, (rest 90s)
Time between exercises: 60s
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Date Created: Fri Oct 15 2021 19:18:08 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:18:08 GMT+0000 (Coordinated Universal Time)

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