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Back & Biceps | BurnIt ~ The Bros Workout

Hey there! 👋 I’ve created a workout that will give you a good burn 🔥 without needing too much equipment. This is a ‘repeat workout’ where you’ll be doing phase one in order, then phase two in reverse. It’s perfect for a home gym or gym since you won’t be moving from place to place. You can customise the targets to your liking (reps/weights)! Once you’ve saved it, look at the top right: 1️⃣ Click the ‘more button’ (it’s the three dots) 2️⃣ Click ‘update targets’ 3️⃣ Overwrite with yours

  • 45 minutes
  • Intermediate
  • Biceps · Upper Back

Interests

Toning Weight management Build muscle

Anatomy

Equipment

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Dumbbell

Aerobic Step

Bench

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Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Phase One

Dumbbell Bent Over Row
Intermediate
Upper Back
Set Reps Weight (kg)
1 12 14
Rest - 00:45
2 12 14
Rest - 00:45
Dumbbell Incline Bicep Curl
Beginner
Biceps
Set Reps Weight (kg)
1 12 10
Rest - 00:45
2 12 10
Rest - 00:45
Standing Dumbbell Bicep Hammer Curl
Beginner
Forearms
Set Reps Weight (kg)
1 12 12
Rest - 00:45
Dumbbell Seated Fly
Intermediate
Upper Back
Set Reps Weight (kg)
1 12 12
Rest - 00:45
Standing Dumbbell Bicep Curl Supinated Grip
Beginner
Biceps
Set Reps Weight (kg)
1 12 12
Rest - 00:45
Single Arm Dumbbell Row using Bench support
Beginner
Upper Back
Set Reps Weight (kg)
1 12 14
Rest - 00:45
2 12 14
Rest - 00:45
Dumbbell Seated Concentration Curl
Beginner
Biceps
Set Reps Weight (kg)
1 12 12
Rest - 00:45
2 12 12
Rest - 00:45
Dumbbell Incline Reverse Fly
Beginner
Upper Back | Shoulders
Set Reps Weight (kg)
1 12 10
Rest - 00:45
Dumbbell Drag Curl
Beginner
Biceps
Set Reps Weight (kg)
1 12 10
Rest - 01:00

Phase Two

Dumbbell Drag Curl
Beginner
Biceps
Set Reps Weight (kg)
1 12 10
Rest - 00:45
Dumbbell Incline Reverse Fly
Beginner
Upper Back | Shoulders
Set Reps Weight (kg)
1 12 10
Rest - 00:45
Dumbbell Seated Concentration Curl
Beginner
Biceps
Set Reps Weight (kg)
1 12 12
Rest - 00:45
2 12 12
Rest - 00:45
Single Arm Dumbbell Row using Bench support
Beginner
Upper Back
Set Reps Weight (kg)
1 12 14
Rest - 00:45
2 12 14
Rest - 00:45
Standing Dumbbell Bicep Curl Supinated Grip
Beginner
Biceps
Set Reps Weight (kg)
1 12 12
Rest - 00:45
Dumbbell Seated Fly
Intermediate
Upper Back
Set Reps Weight (kg)
1 12 12
Rest - 00:45
Standing Dumbbell Bicep Hammer Curl
Beginner
Forearms
Set Reps Weight (kg)
1 12 12
Rest - 00:45
Dumbbell Incline Bicep Curl
Beginner
Biceps
Set Reps Weight (kg)
1 12 10
Rest - 00:45
2 12 10
Rest - 00:45
Dumbbell Bent Over Row
Intermediate
Upper Back
Set Reps Weight (kg)
1 12 14
Rest - 00:45
2 12 14

Created by

Leon Ward’s BurnIt
Personal trainer

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