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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
- Dumbbell · Bench · Barbell · Lat Pulldown Machine · Seated Row Machine · Pull Up Bar
- Upper Back · Biceps
Get the full benefits
Exercises
Main Workout 🏋️♀️
Barbell Deadlift
- Quadriceps · Hamstrings · Glutes
- Beginner
| Set | Reps | Weight (kg) |
|---|---|---|
| 1 | 10 | |
| 2 | 10 | |
| 3 | 10 | |
| 4 | 10 |
Seated Row Machine
- Upper Back
- Beginner
| Set | Reps | Weight (kg) |
|---|---|---|
| 1 | 10 | |
| 2 | 10 | |
| 3 | 10 |
Barbell Bent Over Row
- Upper Back
- Beginner
| Set | Reps | Weight (kg) |
|---|---|---|
| 1 | 10 | |
| 2 | 10 | |
| 3 | 10 |
Pull Up
- Upper Back
- Intermediate
| Set | Reps | Time (s) |
|---|---|---|
| 1 | ||
| 2 | ||
| 3 |
Lat Pulldown
- Upper Back
- Beginner
| Set | Reps | Weight (kg) |
|---|---|---|
| 1 | 10 | |
| 2 | 10 | |
| 3 | 10 | |
| 4 | 10 |
Dumbbell Hammer Curl
- Forearms
- Beginner
| Set | Reps | Weight (kg) |
|---|---|---|
| 1 | 10 | |
| 2 | 10 | |
| 3 | 10 |
Dumbbell Spider Curl
- Biceps
- Beginner
| Set | Reps | Weight (kg) |
|---|---|---|
| 1 | 10 | |
| 2 | 10 | |
| 3 | 10 |
Dumbbell Zottman Curl
- Biceps
- Intermediate
| Set | Reps | Weight (kg) |
|---|---|---|
| 1 | 10 | |
| 2 | 10 | |
| 3 | 10 |
Dumbbell 21s
- Biceps
- Beginner
| Set | Reps | Weight (kg) |
|---|---|---|
| 1 | 21 | |
| 2 | 21 |
Created by
Apex Fitness
Personal trainer
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