Intense Workout

Back & Bicep

Intense Duration 32 minutes

Target Areas: Arms

Equipment: Pull Up Bar, Dumbbells, Barbells

Added By Salvito Mascarenhas

Tags

Full Gym Workouts Arm Workouts Pull Up Bar Workouts Dumbbell Workouts Barbell Workouts

Description

Intense workout for biceps and your back!!

Exercises

Set 1: 1 round

Lunge With Reverse Flye

30 seconds

Lateral Lunge With Twist

30 seconds

Alternating Split Deadlift

30 seconds

Squat To Reach

30 seconds

Set 2: 3 rounds

Push-Ups

1 minute

Rest

15 seconds

Set 3: 2 rounds

Chin Ups

1 minute

Rest

15 seconds

Set 4: 2 rounds

Dumbell Back Row

Dumbell Back Row

1 minute

Dumbbell Upright Rows

Dumbbell Upright Rows

1 minute

Rest

15 seconds

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

1 minute

Alternating Dumbbell Shoulder Press

1 minute

Rest

15 seconds

Set 5: 2 rounds

Seated Bicep Curls

Seated Bicep Curls

1 minute

Hammer Curls

1 minute

Rest

25 seconds

Alternating Bicep Curls

Alternating Bicep Curls

1 minute

Isometric Bicep Curls

Isometric Bicep Curls

1 minute

Set 6: 2 rounds

Barbell Bicep Curls

Barbell Bicep Curls

1 minute

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

1 minute

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

1 minute

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Do this workout in Workout Trainer

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 6

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Workout Categories

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