tue · apr 21
pull - back & biceps workout
architect · tue's build
pull - back & biceps workout
15 exercises · 60 min
A heavy compound-focused workout targeting the back and biceps with an emphasis on progressive overload.
warm-up
01
bird dog
2 × 30 time · rest none
wu
02
push-ups
2 × 30 time · rest none
wu
03
inchworm
2 × 30 time · rest none
wu
04
goblet squat
2 × 30 time · rest none
wu
main
01
barbell pendlay row
4 × 6 · 85% · rest 120s
02
pull-up
4 × 6 · 85% · rest 120s
03
barbell t-bar row (landmine)
4 × 6 · 85% · rest 120s
04
single-arm dumbbell row
3 × 12 · moderate · rest none
a
05
cable rope hammer curl
3 × 12 · moderate · rest none
a
06
dumbbell incline curl
3 × 12 · moderate · rest none
b
07
banded reverse curl
3 × 12 · light · rest none
b
08
cable high pulley curl
2 × 20 · light · rest none
f
cooldown
01
cobra stretch
1 × 60 time · rest none
cd
02
figure four stretch
1 × 60 time · rest none
cd
03
banded lat stretch
1 × 60 time · rest none
cd