TUESDAY

Back · Biceps — 8 exercises

Exercises

Total sets

Muscle groups

Tap a box after each set — it fills when done

Back

5 moves

Deadlift

Barbell, floor pull

3×5–6

Lat Pulldown

Seated, wide bar, high pulley

4×8–10

Barbell Row

Bent over, barbell

4×8–10

Seated Cable Row

Low pulley, close handle

3×10–12

Straight-Arm Pulldown

High pulley, straight arms

3×12–15

3 moves

EZ-Bar Curl

Standing, EZ curl bar

4×8–10

Incline Dumbbell Curl

Incline bench · dumbbells

3×10–12

Hammer Curl

Standing, neutral grip dumbbells

3×10–12