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Back & Biceps | BurnIt ~ The Bros Workout

Hey all 👋 - I made a workout that can be done with minimum equipment that gives a good burn 🔥. Follow the guide to find out your reps. You won’t be moving from place to place so it’s suited for a home gym or gym

  • 45 minutes
  • Intermediate
  • Dumbbell · Deck Step · Bench
  • Biceps · Upper Back
Toning Weight management Build muscle
Rep Ranges (choose targets)

8 - 10 | Muscle mass | burn should be felt on 7th rep 11 - 14 | Lean look | burn should be felt on 12th rep

Phase One
Dumbbell Bent Over Row
Reps | Weight (kg)
Rest
Dumbbell Incline Bicep Curl
Reps | Weight (kg)
Rest
Dumbbell Hammer Curl
Reps | Weight (kg)
Rest
Dumbbell Seated Fly
Reps | Weight (kg)
Rest
Dumbbell Bicep Curl
Reps | Weight (kg)
Rest
Dumbbell Bent Over Row (Leaning)
Reps | Weight (kg)
Rest
Dumbbell Seated Concentration Curl
Reps | Weight (kg)
Rest
Dumbbell Incline Reverse Fly
Reps | Weight (kg)
Rest
Dumbbell Drag Curl
Reps | Weight (kg)
Rest
Phase Two
Dumbbell Drag Curl
Reps | Weight (kg)
Rest
Dumbbell Incline Reverse Fly
Reps | Weight (kg)
Rest
Dumbbell Seated Concentration Curl
Reps | Weight (kg)
Rest
Dumbbell Bent Over Row (Leaning)
Reps | Weight (kg)
Rest
Dumbbell Bicep Curl
Reps | Weight (kg)
Rest
Dumbbell Seated Fly
Reps | Weight (kg)
Rest
Dumbbell Hammer Curl
Reps | Weight (kg)
Rest
Dumbbell Incline Bicep Curl
Reps | Weight (kg)
Rest
Dumbbell Bent Over Row
Reps | Weight (kg)