Workout

Back and biceps

Warm up first, then perform lighter practice sets before the working sets shown. Choose your own starting load; no starting weight is prescribed.

1. 1

   Dumbbell row

   5 sets · 12 reps / per side

2. 2

   Chest-supported row

   5 sets · 12 reps

3. 3

   Dumbbell pullover

   2 sets · 12 reps

4. 4

   Incline dumbbell curl

   3 sets · 10 reps

5. 5

   Dumbbell curl

   3 sets · 10 reps

6. 6

   Hammer curl

   2 sets · 10 reps