Workout Plans
  • Goal: Burn Fat, Get Lean, Build Muscle
  • Skill level: Intermediate
  • Duration: 4 weeks
  • Days per week: 4
Man Doing High Cable Curl in the Gym thumbnail
MRBIG_PHOTOGRAPHY / Getty
MRBIG_PHOTOGRAPHY / Getty

Day 20 : Back & Biceps

Exercises 9
Equipment Yes

Exercise 1A

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
2 sets
4 reps
-- rest

Exercise 1B

Barbell Bent-Over Row You'll need: Barbell How to
Man Performing Barbell Bentover Row thumbnail
2 sets
12 reps
-- rest

Exercise 1C

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
2 sets
20 reps
2 min rest
*Use a closed grip.

Exercise 2A

T-Bar Row You'll need: Barbell, V-Handle Attachment How to
T-Bar Row thumbnail
2 sets
4 reps
-- rest

Exercise 2B

Reverse-Grip Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Reverse-Grip Pulldown thumbnail
2 sets
12 reps
-- rest

Exercise 2C

Straight-Arm Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment How to
Straight-Arm Pulldown thumbnail
2 sets
20 reps
2 min rest

Exercise 3A

EZ-Bar Preacher Curl You'll need: EZ-Bar, Preacher Bench How to
EZ-Bar Preacher Curl thumbnail
3 sets
4 reps
-- rest

Exercise 3B

Seated Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Seated Dumbbell Biceps Curl thumbnail
3 sets
12 reps
-- rest

Exercise 3C

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
3 sets
12 reps
2 min rest
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