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
  • Dumbbell · Bench · Barbell · Lat Pulldown Machine · Seated Row Machine · Pull Up Bar
  • Upper Back · Biceps
Bodybuilding Build muscle

Get the full benefits

Download the app to find this plan and others like it.

Log your results and track your progress, all for FREE!

Exercises

Main Workout 🏋️‍♀️

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

Get the full benefits

Download the app to find this plan and others like it.

Log your results and track your progress, all for FREE!

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.

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.