Back + Biceps Builder

Assisted Pull-Up Machine, Barbell Bent-over Row, Lat Pulldown, Reverse Pec Deck Machine, Standing Dumbbell Bicep Curl.

Duration

35–45 min

Level

Intermediate

Equipment

Full gym

Exercises

Targets:

Exercises

Assisted Pull-Up Machine

4 sets · 6-10 · 90s rest

Barbell Bent-over Row

3 sets · 8-10 · 90s rest

Lat Pulldown

3 sets · 10-12 · 75s rest

Reverse Pec Deck Machine

3 sets · 15 · 45s rest

Standing Dumbbell Bicep Curl

3 sets · 10-12 · 60s rest

Choose a load and range of motion you can control. Stop if you feel sharp pain. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.