Workout Plans
Spring Gains 8-Week Workout Plan thumbnail
Per Bernal / M+F Magazine
Per Bernal / M+F Magazine

Day 2 : Tuesday - Back & Biceps

Exercises 7
Equipment Yes

Exercise 1

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
3 sets
10 reps
-- rest

Exercise 2

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
4 sets
10, 8, 6, 6 reps
-- rest

Exercise 3

Wide-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Bench, Lat Pulldown Bar How to
Wide-Grip Lat Pulldown thumbnail
4 sets
10, 8, 6, 6 reps
-- rest

Exercise 4

T-Bar Cable Row You'll need: Cable Machine How to
John Gaines T-Bar Cable Row thumbnail
4 sets
10, 8, 6, 4 reps
-- rest

Exercise 5

EZ-Bar Curl You'll need: EZ-Bar How to
EZ-Bar Curl thumbnail
3 sets
10 reps
-- rest

Exercise 6

Cable Rope Curl You'll need: Cable Machine How to
Standing Cable Biceps Curl thumbnail
3 sets
10 reps
-- rest

Exercise 7

Reverse-Grip Barbell Biceps Curl You'll need: Barbell How to
Reverse-Grip Barbell Biceps Curl thumbnail
3 sets
10 reps
-- rest
Overhand grip
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