Back and Bicep Workout with a 40-Calorie Row Warm-Up
Warm-Up
40-Calorie Row: Perform at a moderate intensity to activate the back and biceps while increasing overall blood flow.
Dynamic Stretching:
Arm Circles: 10 forward and backward.
Torso Twists: 10 per side.
Lat Stretches: Hold each side for 20 seconds.
Wrist Rotations: 10 forward and backward.
Main Workout
Weighted Pull-Ups
Sets: 4
Reps: 6-8
Execution:
Perform pull-ups with an overhand grip.
Add weight using a belt or hold a dumbbell between your legs.
Lower yourself with control and pull back up explosively.
Inverted Rows
Sets: 4
Reps: 10-12
Execution:
Use a bar
Keep your body in a straight line and pull your chest to the bar.
Lower yourself back down with control.
Preacher Curls
Sets: 3
Reps: 10-12
Execution:
Use an EZ bar or dumbbells on a preacher bench.
Lower the weight slowly, then curl back up, squeezing the biceps.
Reverse Grip Dumbbell Curls
Sets: 3
Reps: 10 each position (20 total per set)
Execution:
First 10 reps: Perform standard curls with palms facing upward.
Next 10 reps: Rotate palms to face down, resting your forearms on the pad of the bench.
Focus on controlled movement for both curls and wrist flexion.
Forearm Work
Dumbbell Wrist Curls:
Sets: 3
Reps: 12-15 forward, 12-15 backward.
Execution: Sit on a bench, resting your forearms on your thighs. Curl your wrists forward and backward.
Grip Pinching:
Sets: 3
Duration: 20-30 seconds per round.
Execution: Use weight plates. Hold the weight tightly with your fingers, keeping your arms extended.
Core Workout
Seated Cable Crunches
Sets: 3
Reps: 15-20
Execution:
Sit on a cable machine with the rope attachment.
Hold the rope behind your neck or chest and crunch forward, engaging your abs.
Slowly return to the starting position.
Braced Leg Raises (Bent Knee or Straight Leg)
Sets: 3
Reps: 10-12
Execution:
Set a barbell securely on the rig and brace your back against a pad on the bar.
Hold the bar overhead with your hands for stability.
Lift your legs bent or straight, focusing on engaging your core.
Lower slowly and with control.