Back & Biceps Circuit Training
By Myworkouts
 | Intermediate (2-3 years) |
 | 81 minutes/day |
 | Gain Strength, Build Muscle, Increase Stamina |
 | 1 x Dumbbell, Flat Bench, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Bodyweight, Incline Bench, Loop Bands, 1 x Kettlebell, T-Bar Row Machine, Barbell, Chair, Row Machine, Handle Resistance Bands, Suspension (TRX) Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.One-Arm Bent-Over Dumbbell Row | 4 rounds | 30s | 10s | |
| 1B.Reverse Grip Bent Over Dumbbell Row | 4 rounds | 30s | 10s | |
| 1C.Cable Biceps Curl | 4 rounds | 30s | 10s | |
| 1D.Biceps Stretch | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Standing Alternating Dumbbell Curls | 4 rounds | 30s | 10s | |
| 2B.Alternating Incline Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
| 2C.Bent Over Row with Resistance Bands | 4 rounds | 30s | 10s | |
| 2D.Upper Back Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Kettlebell Ballistic Row | 4 rounds | 30s | 10s | |
| 3B.Close Grip T-Bar Row | 4 rounds | 30s | 10s | |
| 3C.Standing Dumbbell Reverse Curl | 4 rounds | 30s | 10s | |
| 3D.Standing Behind-the-Back Bicep Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Barbell Biceps Curl | 4 rounds | 30s | 10s | |
| 4B.Standing Concentration Curl | 4 rounds | 30s | 10s | |
| 4C.Snow Angel | 4 rounds | 30s | 10s | |
| 4D.Static Levator Scapulae Stretch | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
| 5A.Machine Row | 4 rounds | 30s | 10s | |
| 5B.Kettlebell Rotational Clean | 4 rounds | 30s | 10s | |
| 5C.Seated Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
| 5D.Seated Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
| 6A.Standing Hammer Curl | 4 rounds | 30s | 10s | |
| 6B.Resistance Band Bicep Curl | 4 rounds | 30s | 10s | |
| 6C.Suspended Row | 4 rounds | 30s | 10s | |
| 6D.Rhomboids Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Date Created: 11/18/2021, UTC
Last Updated: 11/18/2021, UTC
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