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30 Min Back and Biceps Workout to Build Muscle


Intermediate Difficulty with Advanced Modifications provided
intermediate workout

You don’t need a gym membership to build muscle and strength. Use this back and biceps workout from the comfort of your own home. This is a great routine for both men and women. It only requires a pair of dumbbells, but you may also use a barbell for some movements.

Back and Biceps Workout

A1 Deadlift / DB Deadlift x15 x12 x10 x8
B1 Bent Over Row / DB x15 x12 x10 x8
B2 Zottman Curls x15 x12 x10 x8
C1 Reverse Fly x12 x10 x8
C2 One Arm Row + Twist x12 x10 x8
C3 Still Leg DL + Shrug / RDL + Shrug x12 x10 x8
D1 Hammer Curl 303 Tempo 3×8
D2 Towel Skydivers 303 Tempo 3×8
E1 Dumbbell Snatch x 60 sec
E2 Burnout Alt Curl x 60 sec