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Back and Biceps

Part of the All Free Weights program.

This workout has never been performed.

Description

This workout focuses mainly on the back and bicep muscle groups (also a little bit of shoulders). All suggested weights are given in total weight, so 50 lb means two 25 lb dumbbells.

Exercise Routine

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Dumbbell Curl - Standing

Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ...

Routine:

Set 1: 10 x 60 lbs

Set 2: 10 x 60 lbs

Set 3: 10 x 60 lbs

Small

One-Arm Dumbbell Row

Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ...

Routine:

Set 1: 10 x 50 lbs

Set 2: 10 x 50 lbs

Set 3: 10 x 50 lbs

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Arnold Dumbbell Press

Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to st...

Routine:

Set 1: 10 x 40 lbs

Set 2: 10 x 40 lbs

Small

Back Extensions

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for yo...

Routine:

Set 1: 10 x 25 lbs

Set 2: 10 x 25 lbs

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Dumbbell Curl - Seated, Inner-Bicep

Works the inner biceps. Sit at the end of a bench with your feet firmly on the floor. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells out and up, turning palms out a...

Routine:

Set 1: 10 x 40 lbs

Set 2: 10 x 40 lbs

Set 3: 10 x 40 lbs