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Rygg bieCreated by koteng
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Summary
1 Workout / 12 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
Workouts
Back Biceps
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Lat Pulldowns - Wide-Grip 3 sets: 12 reps, 12 reps, 12 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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Seated Cable Rows 3 sets: 12 reps, 12 reps, 12 reps Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov... |
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Cable Pulls - Alternating 3 sets: 12 reps, 12 reps, 12 reps Stand facing a cable machine with handles at a wide grip. Grab both handles and take a few steps back. Bend your knees slightly and lean back. Pull one arm reaching your elbow back as far as you can, ... |
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Pullups 3 sets: 12 reps, 10 reps, 8 reps Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ... |
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Spider Curl 3 sets: 12 reps, 12 reps, 12 reps Millions of trainers rep away on the sloped side of preacher benches all over the world, not knowing that a better exercise is just 180 degrees away. By turning the pad around and performing spider cu... |
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21s - EZ Bar 3 sets: 21 reps, 21 reps, 21 reps Stand and grip the EZ-bar with hands at a shoulder-width grip. Start with arms fully extending below your waist. Perform the exercise in three steps: First, curl "halfway" , stopping when your elbow... |
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Cable Curl - Overhead 3 sets: 10 reps, 10 reps, 10 reps Attach the stirrup attachment to two overhead cable pulleys. Stand between them and grasp the handles with an underhand grip. Hold your arms straight out to your sides so your body is forming a "T" an... |
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Hammer Curl - Standing 3 sets: 10 reps, 10 reps, 10 reps With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d... |
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Hammer Curl - Cable, Rope Attachment 3 sets: 12 reps, 12 reps, 12 reps Attach a rope attachment to a low pulley. Stand face forwards and about 12 inches away from the machine. Grasp the rope with a palms-in grip and stand straight up. Put your elbows at your side and KEE... |
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Reverse Cable Curl 4 sets: 12 reps, 12 reps, 12 reps, 12 reps Grasp cable bar that is attached to a low pulley with a shoulder width over hand grip. With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. ... |
| There are other exercises for this workout, view them in the workout detail | |
Latest Users
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Joachimsamuelsenfrom Norway |
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kotengAndreas Koteng from Norway (Elixia) |
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