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ButnIt BUILD | Back & Biceps

Welcome to the classic BRO’s workout! Back & biceps are a great pair to work on the same day. So grab those dumbbells and that Deck Step/Bench, and let’s get started!

  • 45 minutes
  • Intermediate
  • Biceps · Upper Back · Abdominals · Trapezius

Interests

Build muscle

Anatomy

Equipment

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Bench

Aerobic Step

Dumbbell

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Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Round One

Incline Bench Rear Flyes with Dumbbells
Beginner
Shoulders | Upper Back
Set Reps Weight (kg)
1 10 8
Rest - 00:50
Single Arm Dumbbell Row Neutral Grip on Bench
Beginner
Upper Back
Set Reps Weight (kg)
1 10 12
Rest - 00:50
2 10 12
Rest - 00:50
Standing Dumbbell Bicep Curl Supinated Grip
Beginner
Biceps
Set Reps Weight (kg)
1 10 8
Rest - 00:50
Single Arm Dumbbell Row Supinated Grip on Bench
Intermediate
Upper Back
Set Reps Weight (kg)
1 10 12
Rest - 00:50
2 10 12
Rest - 00:50
Single Arm Dumbbell Row Pronated Grip on Bench
Intermediate
Upper Back
Set Reps Weight (kg)
1 10 12
Rest - 00:50
2 10 12
Rest - 00:50
Incline Bench Bicep Curls with Dumbbells
Intermediate
Biceps
Set Reps Weight (kg)
1 10 8
Rest - 00:50

Superset - BACK & BICEPS

Perform these back to back

Seated Rear Flyes with Dumbbells
Intermediate
Upper Back
Set Reps Weight (kg)
1 16 12
Standing Dumbbell Bicep Curl Supinated Grip
Beginner
Biceps
Set Reps Weight (kg)
1 16 8
Rest - 00:50

Round Two

Incline Bench Rear Flyes with Dumbbells
Beginner
Shoulders | Upper Back
Set Reps Weight (kg)
1 10 8
Rest - 00:50
Single Arm Dumbbell Row Neutral Grip on Bench
Beginner
Upper Back
Set Reps Weight (kg)
1 10 12
Rest - 00:50
2 10 12
Rest - 00:50
Standing Dumbbell Bicep Curl Supinated Grip
Beginner
Biceps
Set Reps Weight (kg)
1 10 8
Rest - 00:50
Single Arm Dumbbell Row Supinated Grip on Bench
Intermediate
Upper Back
Set Reps Weight (kg)
1 10 12
Rest - 00:50
2 10 12
Rest - 00:50
Single Arm Dumbbell Row Pronated Grip on Bench
Intermediate
Upper Back
Set Reps Weight (kg)
1 10 12
Rest - 00:50
2 10 12
Rest - 00:50
Incline Bench Bicep Curls with Dumbbells
Intermediate
Biceps
Set Reps Weight (kg)
1 10 8
Rest - 00:50

Final Round

Superman
Beginner
Lower Back
Set Time (s)
1 30
Rest - 00:50
2 30
Rest - 00:50
3 30

Created by

Leon Ward’s BurnIt
Personal trainer

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