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BackintermediateHypertrophy

Back and biceps

Width and thickness, then curls. Pull with the elbows, not the hands.

About 55 minutes · rest as written

  1. 1
    Lat pulldown

    4 × 8–12 · rest 90s

    Form video
  2. 2
    Barbell bent-over row

    4 × 6–10 · rest 120s

    Form video
  3. 3
    Seated cable row

    3 × 10–12 · rest 75s

    Form video
  4. 4
    Chin-up

    3 × 5–8 · rest 120s

    Form video
  5. 5
    Barbell curl

    3 × 8–12 · rest 60s

    Form video
  6. 6
    Preacher curl

    2 × 10–12 · rest 60s

    Form video