Workout Routine

Free

Back and Biceps

by shalashaskabob

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
7
100 sec
3
–
–
5
100 sec

deadlift

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15
100 sec
3
–
–
10
100 sec

curl

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
7
100 sec
3
–
–
5
100 sec

bent over row

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15
100 sec
3
–
–
10
100 sec

hammer curl

3 sets

plank

Set
Time
Rest time
1
90 sec
100 sec

plank

1×90 s

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

wrist curl

3×10

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
60
100 sec

Abs

1×60

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

reverse curl

3×10