Back & Bicep Day

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2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This 2-day back and bicep day program offers 7-8 exercises using typically a 5x5 strength format. This type of program will add thickness to those Lats of yours and size to your Biceps. All sets are heavy enough that you can only push out only the suggested number of repetitions not a few more, if so, increase the weight 5-10 percent next set.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Day 1
Day 2

Workout 1 7 exercises, 36 mins

One-Arm Hang	1x10 reps • 25s	rest: 15s
V Bar Pull-Up	5x5 reps	rest: 90s
Barbell Bent-Over Row	5x5 reps	rest: 90s
Machine Reverse Lat Pulldown (Close Grip)	5x5 reps	rest: 75s
Back Hyperextension	3x10 reps	rest: 60s
Barbell Curl	5x5 reps	rest: 75s
Dumbbell Alternating Hammer Curl	5x5 reps	rest: 30s

Workout 2 8 exercises, 36 mins

One-Arm Hang	1x10 reps • 35s	rest: 30s
Cable Rope Pull-Up	5x5 reps	rest: 60s
Cable Seated Row	5x5 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	5x5 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s
Barbell Curl	5x5 reps	rest: 75s
Dumbbell Incline Curl	5x5 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s