Workout Plans
The 30-Day Push, Pump, and Stretch Workout Plan thumbnail

Day 2 : Back & Biceps

Duration 60 min.
Exercises 8
Equipment Yes

Exercise 1

One-arm Supinated Pulldown How to
One-arm Supinated Pulldown thumbnail
4 sets
8-10 reps
-- rest

Exercise 2A

One-arm Dumbbell Row You'll need: Dumbbells How to
One-arm Dumbbell Row thumbnail
4 sets
10 reps
-- rest

Exercise 2B

Incline Chest-Supported Row How to
PPS Exercise thumbnail
4 sets
10 reps
-- rest

Exercise 3

Dumbbell Pullover You'll need: Bench, Dumbbells How to
Dumbbell Pullover thumbnail
3 sets
12 reps
-- rest

Exercise 4

Barbell Shrug You'll need: Barbell How to
Barbell Shrug thumbnail
4 sets
10 reps
-- rest
*Pause at the top of each rep.

Exercise 5

One-Arm Preacher Curl You'll need: Dumbbells, Preacher Bench How to
One-Arm Preacher Curl thumbnail
4 sets
8-10 reps
-- rest

Exercise 6

Overhead Cable Curl How to
Overhead Cable Curl thumbnail
3 sets
10-12 reps
-- rest

Exercise 7

Bench Roll Up How to
PPS Exercise thumbnail
4 sets
12 reps
-- rest
Comments