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Back Bicep

The document provides instructions for a full-body workout routine consisting of 12 exercises split into 3 sets each. The exercises target the back, biceps, and posterior chain and include hyperextensions, bent over barbell rows, reverse grip pulldowns, barbell curls, seated cable rows, straight arm pulldowns, T-bar rows, and preacher curls. For each exercise, the instructions describe proper form and movement to correctly and safely perform the exercise.

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Briana Best
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45 views2 pages

Back Bicep

The document provides instructions for a full-body workout routine consisting of 12 exercises split into 3 sets each. The exercises target the back, biceps, and posterior chain and include hyperextensions, bent over barbell rows, reverse grip pulldowns, barbell curls, seated cable rows, straight arm pulldowns, T-bar rows, and preacher curls. For each exercise, the instructions describe proper form and movement to correctly and safely perform the exercise.

Uploaded by

Briana Best
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Hyperextensions (x 3 Sets) Position yourself on a Roman Chair facing forward.

If you are not sure what a Roman Chair is, ask a trainer at your gym to point one out to you. Cross your arms in front of your chest and slowly lower your upper torso down so as to try and touch your nose to the floor. Once your torso is completely bent over and virtually perpendicular to the floor, slowly return to the start position and repeat. Barbell- Bent Over Row (x 3 Sets) Stand with your feet at shoulder width and legs slightly bent. Bend over so that your back is parallel to the ground and hold the bar with an overhand grip and arms straight. Pull the bar up towards your lower chest, pause, and lower back to starting position. Keep your back straight at all times. Reverse Grip Pulldown (x 3 Sets) Position yourself on the lat pulldown machine and grab the bar with an underhand grip with your hands about shoulder width apart. Simply pull the bar straight down in front of you until it is about even with the middle of your chest. Slowly return the weight to the start position and repeat. Barbell- Curl (x 3 Sets) Standing straight up, grip a barbell with an underhand grip, hands shoulder width apart. Curl the bar up toward your chest in an arc, with your elbows locked and close to your sides. Bring the weight up as high as you can and then lower the weight slowly until your arms are straight. Repeat. Make sure to not swing your back Cable- Seated Row (x 3 Sets) Sit at a seated cable row station with feet against the pads and knees slightly bent. Lean forward and grasp the pulley handly with both hands and arms fully extended. With your back straight, pull the handles towards your stomach, pause, and return to the starting position. Straight arm pulldown (x 3 Sets) Stand behind a lat pulldown machine and grab the pulldown bar with you arms completely extended. Simply lower the bar so as to try and touch the bar to your thighs while keeping both arms completely straight throughout the entire movement. Slowly return the weight to the start position and repeat. Lying T-Bar Row (x 3 Sets) Rest your upper chest against the top of the pad and grab the handles. Pull the weight up and squeeze your back at the top of the movement. Pause, and return to the starting position. Preacher Curl- Close Grip (x 3 Sets) Using a preacher curl bench, grasp an EZ curl bar using a close grip. Curl the bar upward in an arc, pause, and then go down slowly. Repeat.

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