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40 Min Back and Bicep Workout for Women & Men


Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Build muscle and strength with this complete back and bicep workout. You can complete this workout either at home or in the gym. This is a great routine for both men and women. This workout uses advanced muscle building techniques that require you to have at least two pairs of dumbbells. You’ll need one lighter and one heavier pair so you can switch up the weight as needed. While this routine only requires a pair of dumbbells, you may also use a barbell, pull-up bar, or resistance band for some movements.

Powerblock Adjustable Dumbbells – http://amzn.to/2jzTTDS

Back and Bicep Workout

Part 1: Back
A1: DB Bent Over Row / Pullups 5×5
B1: Dumbbell Sumo Stiff Leg Deadlift / Barbell x15 x12 x10 x8
B2: Dumbbell High Pull / Barbell Hang Clean x15 x12 x10 x8
C1: Dumbbell Upright Row / Barbell x12 x10 x8
C2: Dumbbell Reverse Fly / Band Pull Apart x12 x10 x8
D1: T x 30 sec
D2: I x 30 sec
D3: Y x 30 sec
E1: Plank Scapula Pushups from Knees / on Feet x 60 sec

Part 2: Biceps
A1: Bent Over Spider Curls 4×8
B1: Wide Grip Curls x12 x10 x8
B2: Reverse Curl + Wrist Curl x12 x10 x8
C1: Forearm Bicep Twists x12 x10 x8
C2: Kneeling Hammer Curl x12 x10 x8
D1: Zottman Curls x Burnout