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Back & Biceps (Sample gym workout)

53 min
 · 
8 exercises
The Double B! Back and Biceps! Don't forget to note the amounts of weight used, especially for the progressive overloading exercises. Stay hydrated, limber, and mean! Let's go!
Pull-ups
3 sets
60 sec rest
Barbell Deadlifts
4 sets
10 reps
90 sec rest
Bent Over Barbell Rows
4 sets
10 reps
90 sec rest
Rear Delt Pull
3 sets
12 reps
60 sec rest
Barbell Curls
3 sets
10 reps
60 sec rest
Close Grip Lat Pulldowns
3 sets
12 reps
60 sec rest
Reverse Flyes
3 sets
12 reps
60 sec rest
Shadow Boxing
4 sets
60 reps
30 sec rest
Back & Biceps (Sample gym workout)
53 min
 · 
8 exercises
The Double B! Back and Biceps! Don't forget to note the amounts of weight used, especially for the progressive overloading exercises. Stay hydrated, limber, and mean! Let's go!
Pull-ups
3 sets
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
To failure. If too difficult, exchange for reverse rows using a bar. Can you beat last week?
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Shoulders
  1. Standing under a pull up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
  2. Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
  3. Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
  4. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
  5.  Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
  6. Repeat.

By using a wide grip, your lats are doing most of the lift, rather than your biceps. It doesn't matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight. As your strength increases, you can add weight by using a weight belt.

Barbell Deadlifts
4 sets
10 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Progressive overloading, focus on your form, keep your back straight and chin up! Bend the legs.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
  1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
  2. Stand facing the barbell with your legs about 4-6 inches from the bar.
  3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
  4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
  5. Keep your arms fully extended and stand up with the barbell.
  6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
  7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
  8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

Bent Over Barbell Rows
4 sets
10 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Progressive overloading. Get that barbel up to your chest, and don't forget to review the instructions!
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
  1. Set up a barbell on the floor and stand facing it with your legs slightly wider than shoulder width apart and your knees slightly bent.
  2. Bend forward at your waist and grip the barbell with an overhand grip.
  3. Keep your back straight and nearly parallel to the floor.
  4. Keep your head and neck straight. This is the start position.
  5. Without moving your torso, exhale and lift the barbell up towards you.
  6. Keep your elbows close in to your bodyand use your forearms to support the weight.
  7. At the top of the movement, hold for a count of one and sqyeeze your back muscles.
  8. Return to the start position inhaling as you do so.

If you suffer from lower back problems, this exercise is not recommended. Always keep your back straight throughout this exercise. This exercise can be performed using an underhand grip to engage the triceps also.

Rear Delt Pull
3 sets
12 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Higher reps, lower weight. As you pull be sure to pinch those rear delts together.
Primary muscle group(s):
Shoulders
Secondary:
Lower Back
  1. Stand tall facing a pulley that has been adjusted to higher than head-height.
  2. Attach a rope or dual handles to the pulley and grab hold of each end with your palms facing your head.
  3. Engage your abs and pull the weight towards your face. Separate your hands as you pull.

Try to keep your arms parallel to the floor.

Barbell Curls
3 sets
10 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Feel like Arnie!
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
  2. Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
  3. Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
  4. Continue upwards until  the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
  5. Inhale as you return to the starting position.
  6. Repeat.

This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.<em><strong> </strong></em>

Close Grip Lat Pulldowns
3 sets
12 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Lighter weight, use your biceps to pull the bar to your upper chest.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Biceps
  1. Sit at a Lat Pulldown machine and secure your legs underneath the padded surface. Select an appropriate weight on the stack. Reach up to grab the barbell, taking a close-grip. Your hands should be at or closer than shoulder-width.
  2. Tighten your core and keep your chest up as you pull the barbell down and towards your chest. Be sure to pull with your lat muscles.
  3. Once the bar is at your chest, slowly allow it to return to the starting position but don’t let the weight stack touch. Repeat.
Reverse Flyes
3 sets
12 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Pick a weight to fail at 12 reps. Try not to take off, you winged creature of the night!
Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
  1. With a dumbbell in each hand in a neutral grip,  lie face down on an incline bench. Your palms should be facing inwards.
  2. Extend your arms out in front of you so that they are at right angles to the bench. Keep your legs stationary but with pressure on the balls of our feet and toes. This is the start position.
  3. Keeping a slight bend in your elbows, move the weights  away from each other  in an arcing motion exhaling as you do so.
  4. Continue expanding your arms until they are parallel to the floor.
  5. Hold and squeeze your shoulder blades together
  6. Return to the starting position inhaling as you do so.
  7. Repeat .
Shadow Boxing
4 sets
60 reps
30 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Take out some swings in the mirror, but don't hit the mirror because the mirror will win.
Primary muscle group(s):
Abs, Biceps, Shoulders, Triceps
Secondary:
Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps
  1. Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
  2. Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
  3. Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.
Workout done!
Exercises done
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