Workout Plans
Lean, Muscular Man thumbnail
Westend61 / Getty
Westend61 / Getty

Day 26 : Back & Biceps

Exercises 9
Equipment Yes

Exercise 1

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
4 sets
6-10 reps
-- rest

Exercise 2

Dumbbell Deadlift You'll need: Dumbbells How to
Dumbbell Deadlift thumbnail
2 sets
12 reps
-- rest

Exercise 3

Barbell Bent-Over Row You'll need: Barbell How to
Man Performing Barbell Bentover Row thumbnail
4 sets
6-10* reps
-- rest
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.

Exercise 4

Single-Arm Neutral-Grip Dumbbell Row You'll need: Dumbbells How to
Single-Arm Neutral-Grip Dumbbell Row thumbnail
2 sets
12* reps
-- rest
*Per arm.

Exercise 5

T-Bar Row You'll need: Barbell, V-Handle Attachment How to
T-Bar Row thumbnail
4 sets
6-10 reps
-- rest

Exercise 6

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
4 sets
6-10* reps
-- rest
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.

Exercise 7

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
4 sets
6-10 reps
-- rest

Exercise 8

Barbell Preacher Curl
exercise image placeholder
4 sets
8-12* reps
-- rest
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.

Exercise 9

Hammer Curl
exercise image placeholder
4 sets
6-10 reps
-- rest
Comments