Workout Routine

Back and Biceps

by shalashaskabob

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 sets

wrist curl

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

wrist curl

3 sets

Abs

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

Abs

1 sets

reverse curl

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

reverse curl

3 sets