Back and Biceps

By Brianna Williams

	Intermediate (2-3 years)
	42 minutes/day
	Build Muscle, Tone Body
	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 Show More

Average Exertion

Average Cardio Intensity

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

Description

Day 1

Exercise	Sets	Reps	Rest
1.Machine Row	3 sets	12 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Straight-Arm Lat Pulldown	3 rounds	12 reps	0s
2B.Cable Front Raise (Bilateral)	3 rounds	12 reps	0s
2C.Pulldown Bicep Curl	3 rounds	12 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Rear Delt Raise	3 rounds	10 reps	0s
3B.Alternate Hammer Curl	3 rounds	10 reps	60s
4.T-Bar Row with Handle	3 sets	12 reps	60s
5.Barbell 21s	3 sets	1 reps	60s

Date Created: 12/24/2018, UTC

Last Updated: 7/12/2021, UTC

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