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Back and Arms
General
Beginner
Barbell
Plan Details
The Back and Arms routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
As with most back workouts, the secondary muscles that are normally used are your arms, mainly the biceps. Thus combining both back and arms together can work smaller muscles and stimulate additional muscle growth. We've left out any cardio or core exercises, but feel free to add them into the workout. Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a light weight, followed by an intermediate set working up to your final, heavy sets. There are many different repetition schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it more to your liking. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Any
Workout 1: Back and Arms
Est. 52 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Wrist Roller
3 Sets
Any
Workout 2: Back and Arms
Est. 58 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets
