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.


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

  1. Close grip pull ups
  2. Bent over row
  3. Dumbbell curl
  4. Seated row
  5. Hammer curl
  6. Lat pull down (Close grip)
  7. Cable curl
  8. Deadlift











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