(UPPER2/3)BACK/BICEPS

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

csmi14 on May 22, 2013

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Back, Shoulders, Biceps, Triceps, Trapezius, Chest, Thighs, Calves

Tags:

Biceps, back

Description

Pull like no tomorrow.
Keep it straight.
No swinging on bicep exercises.
Use elbows to pull.
10 minute| static stretch + balistic warm-up
RPE - 8.5, 9.0, 9.5 for all sets.
5-10 minute| static stretch

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Weighted Wide Grip Pull Up	3 lbs.	15	60
Machine Seated Rows	2 lbs.	12	60
One-Arm Dumbbell Bent-Over Rows	2 lbs.	12	60
Cobra on Swiss Ball	-	20	60
Shoulders
Rear Dumbbell Raises	2 lbs.	12	60
Biceps
Cross Body Hammer Curls	2 lbs.	12	60
Machine Preacher Curls	3 lbs.	12	60
Standing Dumbbell Reverse Curls	2 lbs.	12	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Twisting Dumbbell Shoulder Press	2 lbs.	12	60
Biceps
Standing Alternate Dumbbell Curls	2 lbs.	12	60
Triceps
Standing Dumbbell Two-Arm Triceps Kickback	2 lbs.	15	60
Shoulders
Lateral Dumbbell Raises	2 lbs.	12	60
Biceps
Dumbbell Hammer Curl and Press	2 lbs.	12	60
Triceps
Triceps Bench Dips	-	25	60
Trapezius
Dumbbell Upright Rows	2 lbs.	12	60
Biceps
Concentration Curls	2 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	2 lbs.	12	60

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