Beginner Trainer Day 11:Back & Biceps

The second round of your back and bicep training is here. Remember, the back is a very large muscle group made up of many different muscles. For this reason, we use a variety of exercises to ensure we hit all aspects of it.

Exercise	Start Position	End Position
Bent Over Barbell Row Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Lat Pulldown Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Reverse-Grip Lat Pulldown Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Deadlift Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Dumbbell Shrug Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Alternating Dumbbell Curls Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure
Preacher Curl Warm-up sets: 2 Working sets: 3 Reps: 12 reps to reach failure

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Day 11:Back & 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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