Barbell 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 2-day, Barbell only, strength training plan for beginners. You will perform 6-7 exercises (x 3 sets) each day and workouts will take about 40 to 50-minutes to complete. Work on all other major muscle groups on the off days. Take 24-48 hours rest between working the same muscle group.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Thursday

Session 1 6 exercises, 41 mins

Barbell Bent-Over Row	3x8 reps	rest: 120s
Barbell Landmine One-Arm Row	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 90s
Barbell Bicep Curl (Wide Grip)	3x8 reps	rest: 90s
Barbell Reverse Curl	3x8 reps	rest: 90s
Extended Arm Child Pose	1x0 reps • 60s	rest: 20s

Session 2 7 exercises, 55 mins

Barbell Behind the Back Shrug	3x10 reps	rest: 90s
Barbell Bent-Over Row (Reverse Grip)	3x12,10,8 reps	rest: 120s
Barbell Landmine Double Arm Row	3x12,10,8 reps	rest: 120s
Barbell Preacher Curl	3x12,10,8 reps	rest: 90s
Barbell Spider Curl	3x8 reps	rest: 90s
Barbell Wrist Curl (Posterior)	3x10 reps	rest: 90s
Child Pose Side Stretch	1x8 reps • 60s	rest: 20s