Dumbbell Back & Biceps Workout

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a beginner, 2-day strength training plan for the back and biceps. Allow 2-3 rest in between training sessions, while you train your other major muscle groups.

All pulling exercises for the back and biceps muscle groups will be performed with dumbbells only. There are six dumbbell exercises per workout session. These training sessions should take you between 52 to 55-minutes to complete.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Thursday

Session 1: Back & Biceps Only 6 exercises, 51 mins

Dumbbell Pullover on Stability Ball	3x8 reps	rest: 75s
Dumbbell Bent-Over Row	3x12,10,8 reps	rest: 120s
Dumbbell One-Arm Row	3x12,10,8 reps	rest: 90s
Dumbbell Alternating Seated Curl	3x10 reps	rest: 90s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8,10,12 reps	rest: 90s

Session 2: Back & Biceps Only 6 exercises, 54 mins

Dumbbell Deadlift	4x8,8,6,6, reps	rest: 120s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Dumbbell Prone Incline Shrug	3x10 reps	rest: 90s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Dumbbell Spider Curl	3x12,10,8 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x14,12,10 reps	rest: 90s