Free personalized workout plan

Back and Biceps

By Brianna Williams

Experience
Beginner (1-2 years)
Time
58 minutes/day
Good for
Build Muscle, Tone Body
Equipment
Barbell, Cable, Dumbbell, Machine, Other
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

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

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Machine Row demonstrationPlay Machine Row demonstration
3 sets, 12 reps, (rest 60s)
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Circuit
Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
3 sets, 12 reps, (rest 60s)
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Cable Front Raise (Bilateral)
3 sets, 12 reps, (rest 60s)
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Pulldown Bicep Curl demonstrationPlay Pulldown Bicep Curl demonstration
3 sets, 12 reps, (rest 60s)
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Circuit
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 10 reps, (rest 60s)
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Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
3 sets, 10 reps, (rest 60s)
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T-Bar Row with Handle
3 sets, 12 reps, (rest 60s)
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Barbell 21s demonstrationPlay Barbell 21s demonstration
3 sets, 1 reps, (rest 60s)
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Date Created: 12/24/2018, UTC


Last Updated: 2/13/2020, UTC

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