View this plan on Fitain

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

Don't have the equipment you need? Click to order from one of our affiliated partners.

Dumbbell

Aerobic Step

Bench

Want more plans like this?

Download Fitain today to find, create, share and complete plans just like this one - all for FREE!

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

Standing Bent Over Row with Dumbbells
Intermediate
Upper Back
Set Reps Weight (kg)
1 12 14
Rest - 00:45
2 12 14
Rest - 00:45
Incline Bench Bicep Curls with Dumbbells
Intermediate
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
Seated Rear Flyes with Dumbbells
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 Neutral Grip on Bench
Beginner
Upper Back
Set Reps Weight (kg)
1 12 14
Rest - 00:45
2 12 14
Rest - 00:45
Seated Concentration Curl with Dumbbell
Beginner
Biceps
Set Reps Weight (kg)
1 12 12
Rest - 00:45
2 12 12
Rest - 00:45
Incline Bench Laying Dumbbell Rear Flye
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
Incline Bench Laying Dumbbell Rear Flye
Beginner
Upper Back | Shoulders
Set Reps Weight (kg)
1 12 10
Rest - 00:45
Seated Concentration Curl with Dumbbell
Beginner
Biceps
Set Reps Weight (kg)
1 12 12
Rest - 00:45
2 12 12
Rest - 00:45
Single Arm Dumbbell Row Neutral Grip on Bench
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
Seated Rear Flyes with Dumbbells
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
Incline Bench Bicep Curls with Dumbbells
Intermediate
Biceps
Set Reps Weight (kg)
1 12 10
Rest - 00:45
2 12 10
Rest - 00:45
Standing Bent Over Row with Dumbbells
Intermediate
Upper Back
Set Reps Weight (kg)
1 12 14
Rest - 00:45
2 12 14

Created by

Leon Ward’s BurnIt
Personal trainer

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Learn more

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.