Back and Biceps Plan
General
Beginner
None
Plan Details
The Back and Biceps Plan routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a two session-a-week strength training program focusing on building back and biceps strength. Make sure you also target chest, triceps and legs and core on your other days. Each training session begins and end with a stretching exercises. Sessions are 51-55 minutes long. Discipline Drives Greatness in the Gym MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Training Session 1
Est. 51 min
8 exercises
One-Arm Hang
1 Set
Assisted Hyperextension
3 Sets x 8 Reps
T Bar Prone Row
3 Sets x 12,10,8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12,10,8 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Bench Hammer Curl
3 Sets x 8 Reps
Extended Arm Child Pose
1 Set
Fri
Training Session 2
Est. 56 min
8 exercises
One-Arm Hang
1 Set
Assisted Hyperextension
3 Sets x 12,10,8 Reps
Machine Seated Row
4 Sets x 8 Reps
Machine One-Arm Pulldown
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Hammer Curl
3 Sets x 12,10,8 Reps
Extended Arm Child Pose
1 Set
