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Moderate Workout

Back & a bit of Biceps

Moderate   23 minutes

Target Areas: Back, Arms

Equipment: Pull Up Bar, Barbell, Strength Machine, Dumbbell

Simon Macqueen
 		    Added By Simon Macqueen
Back & a bit of Biceps
Tags
Full Gym Workouts Back Workouts Pull Up Bar Workouts Barbell Workouts Strength Machine Workouts Dumbbell Workouts

Exercises

Set 1: 4 rounds
Pull-Ups
Pull-Ups
12 reps
Transition
Transition
5 seconds
Barbell Reverse Grip Rows
Weights: Moderate
Barbell Reverse Grip Rows
30 seconds
Transition
Transition
5 seconds

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 4 rounds
Weights: Heavy
Cable Lat Pull Down
12 reps
Dumbbell Rear Lateral Raises
Weights: Heavy
Dumbbell Rear Lateral Raises
10 reps

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 4 rounds
Barbell Shrugs
Weights: Moderate
Barbell Shrugs
45 seconds
Transition
Transition
5 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
30 seconds

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 3 rounds
Barbell Bicep Curls
Weights: Light
Barbell Bicep Curls
1 minute
Alternating Hammer Curls
Weights: Light
Alternating Hammer Curls
1 minute

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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.

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Workout Categories

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weight loss

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abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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