Free personalized workout plan

Back and Biceps

By Myworkouts

Experience

Intermediate (2-3 years)

Time

34 minutes/day

Good for

Build Muscle, Tone Body

Equipment

Row Machine, Hi-Lo Pulley Cable Machine, Lat Pulldown Bar, Straight Bar Attachment, Lat Pulldown Cable Machine, 2 x Dumbbell, Barbell, Triangle Lat/Low Row Attachment, Landmine

Statistics

Average Cardio Intensity

Average Exertion

Description

Back (Upper), Lats, Shoulders, Biceps

No media available

3 sets, 12 reps, (rest 60s)

Time between exercises: 60s

Show Alternative Exercises

Circuit

Straight-Arm Lat Pulldown

▶

2. Straight-Arm Lat Pulldown

3 sets, 12 reps, (rest 60s)

Time between exercises: 60s

Show Alternative Exercises

Cable Front Raise (Bilateral)

▶

2. Cable Front Raise (Bilateral)

3 sets, 12 reps, (rest 60s)

Time between exercises: 60s

Show Alternative Exercises

Pulldown Bicep Curl

▶

2. Pulldown Bicep Curl

3 sets, 12 reps, (rest 60s)

Time between exercises: 60s

Show Alternative Exercises

Circuit

Rear Delt Raise

▶

3. Rear Delt Raise

3 sets, 10 reps, (rest 60s)

Time between exercises: 60s

Show Alternative Exercises

No media available

3. Alternate Hammer Curl

3 sets, 10 reps, (rest 60s)

Time between exercises: 60s

Show Alternative Exercises

T-Bar Row with Handle

▶

4. T-Bar Row with Handle

3 sets, 12 reps, (rest 60s)

Time between exercises: 60s

Show Alternative Exercises

Barbell 21s

▶

3 sets, 1 reps, (rest 60s)

Time between exercises: 60s

Show Alternative Exercises

Date Created: Fri Oct 15 2021 18:33:12 GMT+0000 (Coordinated Universal Time)

Last Updated: Fri Oct 15 2021 18:33:12 GMT+0000 (Coordinated Universal Time)

Similar Workouts

6 Day Maximum Muscle Growth Workout Plan
Premium Workout Plan
Diego Ricaurte
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceAdvanced (3+ years)
Time53 min
Workout TypeSplit Workout
Days Per Week6
EquipmentBarbell, Machine, Pull up bar, Cable, Bench, Dips Bar, Dumbbell
5 Day Maximum Muscle Growth Workout Plan
Premium Workout Plan
Diego Ricuarte
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceAdvanced (3+ years)
Time53 min
Workout TypeSplit Workout
Days Per Week5
EquipmentBarbell, Dumbbell, Machine, Pull up bar, Cable, Bench
3 Day Bodyweight PPL Workout
Myworkouts Trainer
Diego Ricaurte
GoalsGain Strength, Build Muscle
ExperienceBeginner (1-2 years)
Time34 min
Workout TypeSplit Workout
Days Per Week3
EquipmentBodyweight, Box, Other, Pull up bar

See More Similar Workouts

More Workouts by Brianna Williams

Cable Leg Workout
Brianna Williams
GoalsBuild Muscle
ExperienceIntermediate (2-3 years)
Time65 min
Workout TypeSplit Workout
Days Per Week1
EquipmentCable
500 Rep Biceps/Triceps Workout
Brianna Williams
GoalsBuild Muscle
ExperienceIntermediate (2-3 years)
Time68 min
Workout TypeSplit Workout
Days Per Week1
EquipmentBarbell, Bodyweight, Machine, Cable, Dumbbell, EZ Bar
500 Rep Leg Workout
Brianna Williams
GoalsBuild Muscle, Gain Strength
ExperienceIntermediate (2-3 years)
Time74 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentDumbbell, Machine, Barbell, Cable
Shoulder Work
Brianna Williams
GoalsBuild Muscle, Tone Body
ExperienceBeginner (1-2 years)
Time56 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentBands, Dumbbell, Barbell
Wide Back Workout
Brianna Williams
GoalsBuild Muscle
ExperienceIntermediate (2-3 years)
Time57 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentCable, Pull up bar, Barbell, Dumbbell
500 Rep Shoulder Workout
Brianna Williams
GoalsBuild Muscle
ExperienceIntermediate (2-3 years)
Time75 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentDumbbell, Bands, Barbell

See More More Workouts by Brianna Williams

More workouts like this

Women's Build Muscle, Men's Build Muscle, Women's Tone Body, Men's Tone Body

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan