DAY 1. Back and Biceps
Exercises
Vertical row
4 sets
10 reps
Rest 1min 30s
Lat Pulldown (Cable)
4 sets
8 reps
Rest 1min 30s
Seated Cable Row - Bar Grip
After the warmup, aim for 8-10 reps. If you can’t do 8 reps, lower the weight. If you can do more than 10, increase the weight. Do this for all the exercises in this routine.
3 sets
8 reps
Rest 1min 30s
Seated Incline Curl (Dumbbell)
4 sets
8 reps
Rest 1min 30s
Dumbbell Row
4 sets
8 reps
Rest 1min 0s
Bicep Curl (Cable)
4 sets
8 reps
Rest 1min 0s