hasfit-small hasfit pinterest hasfit twitter hasfit facebook hasfit instagram hasfit youtube

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