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 6 : Back & Biceps

Exercises 12
Equipment Yes

Exercise 1A

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

Exercise 1B

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
4 sets
8 reps
2 min rest

Exercise 2A

Barbell Bent-Over Row You'll need: Barbell How to
Man Performing Barbell Bentover Row thumbnail
3 sets
10 reps
-- rest
*Use a wide grip.

Exercise 2B

Seated Dumbbell Row You'll need: Bench, Dumbbells How to
Seated Dumbbell Row thumbnail
3 sets
10 reps
2 min rest

Exercise 3A

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

Exercise 3B

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
2 sets
12* reps
2 min rest
*Or to failure.

Exercise 4A

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
4 sets
8 reps
-- rest

Exercise 4B

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

Exercise 5A

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

Exercise 5B

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

Exercise 6A

High-cable Curl You'll need: Cable Machine How to
High Cable Curls thumbnail
2 sets
12 reps
-- rest

Exercise 6B

Dumbbell Hammer Curl You'll need: Dumbbells How to
Dumbbell Hammer Curl thumbnail
2 sets
12 reps
2 min rest
Comments