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Workout Routine
Free
Back/Bicep
by shant
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Options
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Collapse all
Back
barbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
barbell row
4×12
Start
in App
dumbbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
dumbbell row
4×12
Start
in App
Wide Handle (LandMINE)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
4
–
–
8
+
amrap
100 sec
5
–
–
8
+
amrap
100 sec
6
–
–
8
+
amrap
100 sec
Wide Handle (LandMINE)
6×8+
Start
in App
Iso Row (Plate Loaded)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
4
–
–
8
+
amrap
100 sec
5
–
–
8
+
amrap
100 sec
6
–
–
8
+
amrap
100 sec
Iso Row (Plate Loaded)
6×8+
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
seated cable row
4×12
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
lat pulldown
4×12
Start
in App
Biceps
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
curl
4×12
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
hammer curl
4×10
Start
in App
Spider curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
Spider curl
4×12
Start
in App
Single Arm Cable Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
Single Arm Cable Curl
4×8
Start
in App
seated incline curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
seated incline curl
4×12
Start
in App
concentration curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
concentration curl
4×10
Start
in App
Forearms
reverse curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
reverse curl
4×12
Start
in App
wrist curl - flexion
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
wrist curl - flexion
4×12
Start
in App
wrist curl - extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
wrist curl - extension
4×12
Start
in App