01022025
Back and Bicep Workout Plan
Warm-Up
Duration: 10-15 minutes
400m Row: To engage the back and biceps while increasing overall blood flow.
Dynamic Stretching:
Arm Circles: 10 reps forward and backward.
Torso Twists: 10 reps per side.
Lat Stretches: Hold each side for 15-20 seconds.
Main Exercises
Single-Arm Lat Pulldowns
Sets: 4
Reps: 8-10 per arm
Execution:
Sit at the lat pulldown machine, gripping the handle with one hand.
Pull the handle down to your shoulder while keeping your back straight and chest up.
Slowly return to the starting position.
Reverse Grip Curls
Sets: 4
Reps: 10-12
Execution:
Hold a barbell or dumbbells with a reverse (palms down) grip.
Curl the weight towards your shoulders while keeping your elbows stationary.
Lower with control to the starting position.
Static Hold Chin-Ups
Sets: 3
Duration: Hold for 10-15 seconds per position
Execution:
Perform chin-ups and hold at three positions: top (chin over the bar), mid-point (arms at 90 degrees), and bottom (arms fully extended).
Focus on keeping your body stable and core engaged during each hold.
Three-Position Static Holds During Bicep Curls
Sets: 3
Execution:
Perform static holds at three points of a curl:
Bottom position (arms fully extended) for 10 seconds.
Mid-point (90 degrees) for 10 seconds.
Top position (weights near shoulders) for 10 seconds.
Repeat the sequence for one set.
Bent-Over Dumbbell Rows
Sets: 4
Reps: 8-10
Execution:
Bend at the hips, keeping your back flat and dumbbells in each hand.
Row both weights to your hips, squeezing your shoulder blades together.
Lower the weights with control.
Alternating Dumbbell Hammer Curls
Sets: 3
Reps: 10-12 per arm
Execution:
Hold dumbbells with palms facing inward.
Curl one dumbbell while keeping the other stationary, then alternate arms.