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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

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Dumbbell

Bench

Barbell

Lat Pulldown Machine

Seated Row Machine

Pull Up Bar

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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
Incline Bench Spider Curls with Dumbbells
Intermediate
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

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