tue · may 12
pull - back & biceps workout
architect · tue's build
pull - back & biceps workout
16 exercises · 60 min
A focused session targeting the back and biceps with heavy compound lifts and accessory work.
warm-up
01
bird dog
2 × 30 time · rest none
wu
02
push-ups
2 × 30 time · rest none
wu
03
goblet squat
2 × 30 time · rest none
wu
04
cable face pull
2 × 30 time · rest none
wu
main
01
barbell bent-over row
4 × 6 · 85% · rest 120s
02
barbell pendlay row
4 × 6 · 85% · rest 120s
03
pull-up
4 × 6 · 85% · rest 120s
04
cable rope hammer curl
3 × 12 · moderate · rest none
a
05
ez-bar preacher curl
3 × 12 · moderate · rest none
a
06
dumbbell alternating curl
3 × 12 · light · rest none
b
07
cable high pulley curl
3 × 12 · light · rest none
b
08
inverted row (bodyweight)
2 × 20 · bodyweight · rest none
f
09
chin-up
2 × 20 · bodyweight · rest none
f
cooldown
01
scorpion stretch
1 × 60 time · rest none
cd
02
cobra stretch
1 × 60 time · rest none
cd
03
child's pose
1 × 60 time · rest none
cd