Workouts
Back and biceps workout
Back and biceps workout is a 50-minute workout for intermediate level with barbell, cables, dumbbells: Pull-up or lat pulldown (4 × 6–10), Barbell row (3 × 6–8), Seated cable row (3 × 10–12), Face pull (3 × 12–15).
| Time | 50 minutes |
|---|---|
| Level | Intermediate |
| Equipment | Barbell, cables, dumbbells |
The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Pull-up or lat pulldown | 4 × 6–10 | 2 min |
| Barbell row | 3 × 6–8 | 2–3 min |
| Seated cable row | 3 × 10–12 | 90 s |
| Face pull | 3 × 12–15 | 60 s |
| Barbell curl | 3 × 8–10 | 60 s |
| Hammer curl | 2 × 10–12 | 60 s |
How to do it well
- Pull with the elbows, and think of the hands as hooks.
- Face pulls are a cheap way to keep shoulders healthy if you bench a lot.
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*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*
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Keep reading
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