Free personalized workout plan

Back and Biceps

By Brianna Williams

Experience

Beginner (1-2 years)

Days per week

1 day

Time

58 minutes

Genders

Goals

Build Muscle (Female | Male)

Tone Body (Female | Male)

Description

The intent of this workout is to build the muscles of the biceps and lats.

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Source

Equipment

Barbell, Cable, Dumbbell, Machine, Other

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

58 minutes

Genders

Days per week

1 day

Goals

Build Muscle (Female | Male)

Tone Body (Female | Male)

Description

The intent of this workout is to build the muscles of the biceps and lats.

Show More

Equipment

Barbell, Cable, Dumbbell, Machine, Other

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

Week 1

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Machine Row Seated Row \| Back Training by FitnessScape	3 sets	12 reps	60s
2A. Straight-Arm Pulldown How to PROPERLY Straight-Arm Lat Pulldown for Bigger Lats by Colossus Fitness	3 sets	12 reps	60s
2B. Cable Front Raise (Bilateral) ▶	3 sets	12 reps	60s
2C. Pulldown Bicep Curl Biceps Straight Bar on Lat Pulldown Curls by Russell Brumbaugh	3 sets	12 reps	60s
3A. Rear Delt Raise Bent Over Rear Delt Raise by BOOST Health TV	3 sets	10 reps	60s
3B. Alternate Hammer Curl Biceps Exercises - Dumbbell Alternate Hammer Curl by Fitnessyard	3 sets	10 reps	60s
4. T-Bar Row with Handle ▶	3 sets	12 reps	60s
5. Barbell 21s 3-Part Curls / 21s With Barbell by Chunk Fitness	3 sets	1 reps	60s

Date Created: 12/24/18, 5:26 PM

Last Updated: 2/13/20, 7:30 PM

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