Day 13 Back & Biceps

Exercise 1

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Rest

Exercise 2

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Rest

Exercise 3

Elbow Flexion

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Warmup Rest

Exercise 4

Swimming

Equipment: Full Gym, NO EQUIPMENT

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45s Sets

Warmup Rest

Exercise 5

T-Bar Row

Equipment: Barbell, Full Gym, Landmine

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4 Sets

12 Reps

Exercise 6

One-Arm Barbell Row

Equipment: Barbell, Full Gym, Landmine

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4 Sets

12 Reps

Each arm Rest

Exercise 7

Barbell Pullover

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

Exercise 8

Swimming

Equipment: Full Gym, NO EQUIPMENT

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1 min Sets

Exercise 9

Concentration Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

Each arm Rest

Exercise 10

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

Exercise 11

Zottman Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

Exercise 12

Overhead Cable Curl

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

12 Reps

Exercise 13

Standing One Arm Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Each arm Reps

Cool down Rest

Exercise 14

Standing Reverse Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Cool down Rest

Exercise 15

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Each arm Reps

Cool down Rest

Exercise 16

Back Pec Stretch

Equipment: Full Gym, NO EQUIPMENT

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30s Sets

Cool down Rest

Arm Circles

Bodyweight Military Press

Elbow Flexion

Swimming

T-Bar Row

One-Arm Barbell Row

Barbell Pullover

Swimming

Concentration Curl

Dumbbell Curl

Zottman Curl

Overhead Cable Curl

Standing One Arm Chest Stretch

Standing Reverse Shoulder Stretch

Across Chest Shoulder Stretch

Back Pec Stretch

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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