Back and Biceps
'Better Sore than Sorry'
The biggest regret you would ever have is missing your workout on the last day of the week. Giving an extended break to your workout routine is the biggest regret a fitness freak would ever have. So don't give a chance to that feeling, Get up and lift.
This workout can be performed by both Males and Females. Approximately an hour is required to complete this workout.
Video tutorials of the exercises from Bodybuilding.com and Youtube.com are mentioned below, kindly refer them before performing any workout. The posture of the body needs to be correct in order to hit the muscle you are training for accurately.
This workout can be performed by both Males and Females. Approximately an hour is required to complete this workout.
BACK AND BICEPS | |||||
WARM UP | |||||
S. No. | Exercise | Repetitions/Time/Distance | |||
1 | Rowing | 2000 metres | |||
2 | Close grip pull ups | 50 repetitions | |||
WORKOUT | |||||
CIRCUIT 1 | |||||
ROUND 1 | ROUND 2 | ||||
S. No. | Exercise | Repetitions/Time | S. No. | Exercise | Repetitions/Time |
1 | Bent over row | 20 repetitions | 1 | Bent over row | 15 repetitions |
2 | Dumbbell curl | 20 repetitions | 2 | Dumbbell curl | 15 repetitions |
ROUND 3 | |||||
S. No. | Exercise | Repetitions/Time | |||
1 | Bent over row | 10 repetitions | |||
2 | Dumbbell curl | 10 repetitions | |||
CIRCUIT 2 | |||||
ROUND 1 | ROUND 2 | ||||
S. No. | Exercise | Repetitions/Time | S. No. | Exercise | Repetitions/Time |
1 | Seated row | 20 repetitions | 1 | Seated row | 15 repetitions |
2 | Hammer curl | 20 repetitions | 2 | Hammer curl | 15 repetitions |
ROUND 3 | |||||
S. No. | Exercise | Repetitions/Time | |||
1 | Seated row | 10 repetitions | |||
2 | Hammer curl | 10 repetitions | |||
CIRCUIT 3 | |||||
ROUND 1 | ROUND 2 | ||||
S. No. | Exercise | Repetitions/Time | S. No. | Exercise | Repetitions/Time |
1 | Lat pull down (close grip) | 20 repetitions | 1 | Lat pull down (close grip) | 15 repetitions |
2 | Cable curl | 20 repetitions | 2 | Cable curl | 15 repetitions |
ROUND 3 | |||||
S. No. | Exercise | Repetitions/Time | |||
1 | Lat pull down (close grip) | 10 repetitions | |||
2 | Cable curl | 10 repetitions | |||
DEADLIFT | |||||
S. No. | Sets | Repetitions/Time | |||
1 | Set 1 | 20 repetitions | |||
2 | Set 2 | 15 repetitions | |||
3 | Set 3 | 12 repetitions | |||
4 | Set 4 | 10 repetitions |
VIDEO TUTORIALS
- Close grip pull ups
- Bent over row
- Dumbbell curl
- Seated row
- Hammer curl
- Lat pull down (Close grip)
- Cable curl
- Deadlift
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