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Back and biceps – beginner

Back and bicepsBeginner6 exercisesabout 40 min

Day 2 of 4 (pull): lat pulldown, seated row, chest-supported row, face pulls, then biceps. 3 sets, 90 s rest.

Exercises

Lat Pulldown3 sets × 10-12 · rest 90 sSeated Cable Row3 sets × 10-12 · rest 90 sChest-Supported Machine Row3 sets × 10-12 · rest 90 sCable Face Pull3 sets × 15 · rest 60 sMachine Bicep Curl3 sets × 10-12 · rest 60 sDumbbell Hammer Curl2 sets × 12 · rest 60 s

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Part of these programs

Build muscle – 4 days/week, 12 weeksFour gym days a week: chest, shoulders and triceps · back and biceps · legs and glutes · shoulders, arms and c

More workouts: Back and biceps

Back and biceps – intermediateDay 2 of 4 (pull): deadlift, pull-ups, barbell row, seated row, face pulls, then curls. 2–3 min rest on deadliIntermediate · 7 exercises · about 60 min