8-Week Workout Plan Day 3: Back And Biceps Workout

Exercise 1

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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4 Sets

10, 12 Reps

60-90" Rest

Exercise 2

Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

10, 12 Reps

60-90" Rest

Exercise 3

Seated Cable Row

Equipment: Cable, Full Gym

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3 Sets

10, 12 Reps

60-90" Rest

Exercise 4

Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

10,12 Reps

60-90" Rest

Exercise 5

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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3 Sets

10, 12 Reps

60-90" Rest

Exercise 6

Barbell Curl

Equipment: Barbell, Full Gym

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3 Sets

10, 12 Reps

60-90" Rest

Exercise 7

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

10, 12 Reps

60-90" Rest

Exercise 8

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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3 Sets

10 12 Reps

60-90" Rest

Back and Biceps

Barbell Bent Over Row

Lat Pulldown

Seated Cable Row

Dumbbell Row

Rope Straight Arm Pulldown

Barbell Curl

Seated Incline Dumbbell Curl

EZ Bar Preacher Curl

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