**MAKE A COPY - ATH Back and Bicep Workout
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[shop]
https://www.athorganics.com/collections/all
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[blog]
https://www.athorganics.com/blogs/news/the-ultimate-back-and-bicep-workout-guide-for-massive-size-and-strength-gains
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Basic beginner back and bicep workout
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ExerciseSetsRepsRestSAVE TO YOUR DRIVE
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BackFile > Make a copy
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Bent-over row31545 seconds
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Pull-up/assisted2AMRAP1 minute
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I-Y-T raise312-1545 seconds
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Biceps
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EZ bar curl215-2045 seconds
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Hammer curl212-1530 seconds
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Basic intermediate/advanced back and bicep workout
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Exercise SetsRepsRest
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Back
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Barbell deadlift310-12
1 minute 30 sec
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Pull-up/assisted38-121 minute
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Dumbbell row3845 seconds
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Face pull215-2030 seconds
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Biceps
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Barbell curl38-1045 seconds
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Concentration curl
28-1245 seconds
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Hammer curl38-1045 seconds
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Progressive beginner back and bicep workout
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ExerciseSetsRepsRest
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Back
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Barbell deadlift312
1 minute 30 sec
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Inverted row410-1245 seconds
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Barbell shrug312-1530 seconds
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Biceps
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Cable curl 31230 seconds
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Hammer curl310-1245 seconds
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Progressive intermediate/advanced back and bicep workout
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ExerciseSetsRepsRest
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Back
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Barbell deadlift48-10
1 minute 30 sec
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Weighted pull-up3AMRAP1 minute
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Barbell shrug4830 seconds
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Biceps
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Weighted chin-up3AMRAP1 minute
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Hammer curl28-1030 seconds
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Concentration curl
210-1230 seconds
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