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  • 3 B's Workout - Backs, Biceps & Bench Hops: Circuit Two (Repeat 3 Sets)

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    mar s
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    This 3-circuit workout focuses on backs, biceps, and bench hops. Each circuit consists of 3 exercises done for 3 sets of 10-12 reps each, plus 20-30 bench hops. The circuits are repeated 3 times with breaks as needed. Exercises include bicep curls, lat pullovers, hammer curls, reverse flies, seated rows, and concentration curls. Bench hops can be adjusted or skipped based on heart rate. Dumbbells and resistance bands or a pulley system are the only equipment needed.

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    This 3-circuit workout focuses on backs, biceps, and bench hops. Each circuit consists of 3 exercises done for 3 sets of 10-12 reps each, plus 20-30 bench hops. The circuits are repeated 3 times with breaks as needed. Exercises include bicep curls, lat pullovers, hammer curls, reverse flies, seated rows, and concentration curls. Bench hops can be adjusted or skipped based on heart rate. Dumbbells and resistance bands or a pulley system are the only equipment needed.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    13 views1 page

    3 B's Workout - Backs, Biceps & Bench Hops: Circuit Two (Repeat 3 Sets)

    Uploaded by

    mar s
    This 3-circuit workout focuses on backs, biceps, and bench hops. Each circuit consists of 3 exercises done for 3 sets of 10-12 reps each, plus 20-30 bench hops. The circuits are repeated 3 times with breaks as needed. Exercises include bicep curls, lat pullovers, hammer curls, reverse flies, seated rows, and concentration curls. Bench hops can be adjusted or skipped based on heart rate. Dumbbells and resistance bands or a pulley system are the only equipment needed.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    cardiocoffeeandkale.

    com

    3 B’s Workout - Backs, Biceps & Bench Hops

    You can adjust the bench hops as needed.  If heart rate is staying
    too high, skip them for as many rounds as needed, if you want
    more of a challenge, increase the number of bench hops

    Directions
    Circuit One (repeat 3 sets)
    1. Alternating Bicep Curl 10-12 • Do each set of
    exercises 1-3
    2. Lat Pullovers 10-12 
    3. Bench Hops 20-30 • Repeat each
    circuit 3 times

    • Move to next
    Circuit Two (repeat 3 sets) circuit

    1. Hammer Curls 10-12


    • Take breaks as
    2. Reverse Flies  needed
    3. Bench Hops 20-30
    Equipment

    • Dumbbells
    Circuit Three (repeat 3 sets)
    1. Seated Row w/Pulley or Bands 10-12 (if no • Pulley System
    pulley or bands available, do one arm or Resistance
    Bands
    rows with dumbbells)
    2. Concentration Curl 10-12
    3. Bench Hops 20-30

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