Back & Biceps!

My Back/Biceps Workout!

Here's an example of my back & biceps workout.

You can use this as a guide when you get started!

(Sets x Reps x Weight)
45 second rest in between sets
2 minute rest in between exercises

  

 

Warm Up - Treadmill

5 minutes

 

Bent Over Barbell Row

3 x 12 x 40

 

Lat Pull-Downs

3 x 12 x 35

 

Barbell Deadlift

3 x 12 x 50

 

Dumbbell Alternate Bicep Curl

3 x 12(each arm) x 15

 

Preacher Curl

3 x 12 x 30

 

21's with Barbell

3 x 1 x 30

 

Cardio - Elliptical

30 minutes