BUILD: BACK/BIS

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

ghlarsen on January 05, 2013

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Back, Trapezius, Biceps

Tags:

weighlifting back biscep ez bar dumbell weight bench stability ball

Description

Adapted from Beast workout - Lean beast for those wanting to get big (muscle) but also lose weight.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Stiff-Legged Dumbbell Deadlifts	25 lbs.	15	60
	35 lbs.	12	60
	45 lbs.	8	60
	35 lbs.	8	60
Back
Dumbbell Pullovers	20 lbs.	15	60
	30 lbs.	12	60
	35 lbs.	8	60
	30 lbs.	8	60
Pull Ups	-	3	60
	-	3	60
	-	3	60
Trapezius
EZ Bar Upright Rows	50 lbs.	15	60
	60 lbs.	12	60
	60 lbs.	8	60
Back
One-Arm Dumbbell Bent-Over Rows	25 lbs.	15	60
	30 lbs.	12	60
	35 lbs.	8	60
Reverse Fly	10 lbs.	15	60
	15 lbs.	12	60
	15 lbs.	8	60
Chinup	-	2	60
	-	2	60
	-	2	60
Biceps
Seated Dumbbell Inner Curls	10 lbs.	15	60
	15 lbs.	12	60
	20 lbs.	8	60
	15 lbs.	8	60
Standing Alternate Dumbbell Curls	5 lbs.	15	60
	10 lbs.	12	60
	15 lbs.	8	60
EZ Curl Bar Curls	15 lbs.	15	60
	20 lbs.	12	60
	30 lbs.	30	60
	25 lbs.	25	60
Back
Prone Cobra	-	6	30
	-	6	30

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