Free personalized workout plan

Back and Biceps

By Brianna Williams

Experience

Beginner (1-2 years)

Days per week

1 day

Time

58 minutes

Genders

Female, Male

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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Equipment

Barbell, Cable, Dumbbell, Machine, Other

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

58 minutes

Genders

Female, Male

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

50%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

Week 1



ExerciseSetsRepsRestNotes
1. Machine Row3 sets12 reps60s
2A. Straight-Arm Pulldown3 sets12 reps60s
2B. Cable Front Raise (Bilateral)3 sets12 reps60s
2C. Pulldown Bicep Curl3 sets12 reps60s
3A. Rear Delt Raise3 sets10 reps60s
3B. Alternate Hammer Curl3 sets10 reps60s
4. T-Bar Row with Handle3 sets12 reps60s
5. Barbell 21s3 sets1 reps60s
Date Created: 12/24/18, 5:26 PM

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

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