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back biceps and forearm *
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The back biceps and forearm * routine by MeganStanchfield is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Fri
back biceps forearm
Est. 0 min
9 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl (Prone)
3 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 8 Reps
Sat
ab and glutes
Est. 0 min
9 exercises
Bench Rotational Crunch
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Seated Glute Stretch
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Any
[2022-09-14] Workout
Est. 0 min
9 exercises
Cable One-Arm Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl (Prone)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
