Back/Biceps Workout - Difficulty: Advanced

Warm-up

External Rotations

Internal Rotations

External Rotations:

• 2 sets
• 5 reps

Internal Rotations:

• 2 sets
• 5 reps

Keep the elbow tucked tight into the abdomen

Wide Pronated(palms down) grip

Narrow Pronated(palms down) grip

Mid Pronated(palms down) grip

Narrow supinated grip

Wide Supinated grip

Mid Supinated grip

6-Way Pullups

• 2-3 sets
• AMRAP
• 1.5min rest

• Focus on fully engaging the back muscles, pulling down and back.
• The core should be engaged throughout the motion.
• Pull until your eyes are in line with the bar.

Barbell Curls

Side View

Front view

• 3 sets
• 8-12 reps
• 1.5min rest

• Core engaged
• Avoid rocking back and forth