Beginner Trainer Day 4:Back and Biceps

It’s Day 4 and you’re going to be hitting back and biceps. These training days are also known as “pull days” as that’s the movement performed. Back and biceps are commonly paired together as the biceps are a secondary muscle when training back. After completing your back exercises, your biceps will be fully warmed up and ready to work.

Exercise	Start Position	End Position
Bent Over Barbell Row Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Lat Pulldown Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Reverse-Grip Lat Pulldown Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Deadlift Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Dumbbell Shrug Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Alternating Dumbbell Curls Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Preacher Curl Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure

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Day 4:Back and Biceps

Exercise

Start Position

End Position

Bent Over Barbell Row

Lat Pulldown

Reverse-Grip Lat Pulldown

Deadlift

Dumbbell Shrug

Alternating Dumbbell Curls

Preacher Curl

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