Back & Biceps (Sample gym workout)

35 min · Arms, Back, Shoulders

The Double B! Back and Biceps! Don't forget to note the amounts of weight used, especially for the
progressive overloading exercises. Stay hydrated, limber, and mean! Let's go!

Pull-ups Barbell Deadlifts Bent Over Barbell Rows

1:30 1:30 1:30

rest rest rest

3 sets 60 sec rest 4 sets 10 reps 90 sec rest 4 sets 10 reps 90 sec rest
To failure. If too difficult, exchange for Progressive overloading, focus on your Progressive overloading. Get that barbel up
reverse rows using a bar. Can you beat last form, keep your back straight and chin up! to your chest, and don't forget to review
week? Bend the legs. the instructions!

Rear Delt Pull Barbell Curls

1:30
rest

3 sets 12 reps 60 sec rest 3 sets 10 reps 60 sec rest

Higher reps, lower weight. As you pull be Feel like Arnie!
sure to pinch those rear delts together.

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