Gym Back and Biceps Workout


This “pull” workout will train all of the upper body muscles that are involved in pulling exercises. This primarily includes Back and Biceps.

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The Workout:

  1. Warm up with dynamic back stretches.
  2. Barbell Row: 3 sets of 6-8 repetitions.
  3. Pull Ups: 3 sets of 6-10 repetitions. (perform assisted pull ups if needed)
  4. Seated Rows: 3 sets of 10-12 repetitions.
  5. Barbell Bicep Curls: 3 x 10-12 repetitions.
  6. Seated Pulldowns 3 x 10-12 repetitions .
  7. Stretch to cool down

Key note- it is important to take some exercises to failure by increasing the weight every set if you can.

 

 

 

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