Back and Bicep Workouts

Here is a composition of back and bicep workouts I’ve put together.

Workout #1

Back Flies 4×20

Rows 4×20

Plank Windmills 3×20 (this video was done by my previous bosses)

Dumbbell Bench Pullovers 4×20

Bicep Concentration Curls 4×15

Hammer Curls (fast) 3×90 seconds

 

Workout #2

This workout also incorporates the shoulders and triceps. Do each circuit 4 times.

Power Cleans 15 reps

Shoulder Press 15 reps

Tricep Dips 25 reps

Back Flies 15 reps

Repeat 4 times.

Bench Dumbbell Pullovers 15 reps

Plank Windmills 15 reps

Bicep Curls 2 minutes

Repeat 4 times.

Supermans 20 reps

Bench Rows 15 reps

Lateral Shoulder Raises 15 reps

Repeat 4 times.

 

Workout #3

Bench Dumbbell Pullovers 4×25

Delt Raises 4×20

Bench Rows 4×15

Power Cleans 4×15

Plank Windmills 4×15

Bicep Curls 3 min.

 

Workout #4

Power Cleans 4×15

Back Flies 4×20

Bench Rows 4×20

Bench Dumbbell Pullovers 4×25

Full Bicep Curls 1 min

Half-up Bicep Curls 1 min.

Half-down Bicep Curls 1 min.

Repeat 2 times

 

Workout #5

Power Cleans 4×20

Plank Windmills 4×15

Bench Rows 4×20

Rear Delt Raises 3×20

Concentration Bicep Curls 4×15

Bicep Curls 2 x 3minutes

 

Workout #6

Power Cleans 4×20

Rear Delt Raises 4×15

Power Rows 4×20

Supermans 3×25

Low back extension 3×25

Bicep Curls 4×20

Cross Body Bicep Curls 4×15

 

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