View this plan on Fitain

Back & Biceps | Apex ~ For Hypertrophy

This workout is best suited for a gym. If you’re looking to build a thick back & big biceps, look no further

  • 55 minutes
  • Intermediate
  • Upper Back · Biceps

Interests

Bodybuilding Build muscle

Anatomy

Equipment

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

Dumbbell

Bench

Barbell

Lat Pulldown Machine

Seated Row Machine

Pull Up Bar

Want more plans like this?

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

Exercises

Main Workout 🏋️‍♀️

Barbell Conventional Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
3 10 -
Rest - 00:45
4 10 -
Rest - 00:45
Seated Row Resistance Machine Neutral Grip
Beginner
Upper Back
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
3 10 -
Rest - 00:45
Barbell Bent Over Row Pronated Grip
Beginner
Upper Back
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
3 10 -
Rest - 00:45
Pronated Grip Pull Ups
Intermediate
Upper Back
Set Reps Time (s)
1 - -
Rest - 00:45
2 - -
Rest - 00:45
3 - -
Rest - 00:45
Lat Pulldown Resistance Machine with Pronated Grip
Beginner
Upper Back
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
3 10 -
Rest - 00:45
4 10 -
Rest - 00:45
Standing Dumbbell Bicep Hammer Curl
Beginner
Forearms
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
3 10 -
Rest - 00:45
Dumbbell Spider Curl
Beginner
Biceps
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
3 10 -
Rest - 00:45
Zottman Curl with Dumbbells
Intermediate
Biceps
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
3 10 -
Rest - 00:45
Dumbbell Bicep Curl 21s
Beginner
Biceps
Set Reps Weight (kg)
1 21 -
Rest - 00:45
2 21 -

Created by

Apex Fitness
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.