Back and Biceps Pull Workout

The workout

1. 1
   

   Pull-Up

   Back / Wing · Calisthenic

   Sets3 Reps12, 12, 12 Rest45-60 sec
2. 2
   

   Barbell Bent Over Row

   Back / Wing · Erector Spinae · Full Body

   Sets3 Reps10, 10, 10 Rest45-60 sec
3. 3
   

   Close Grip Cable Row

   Back / Wing

   Sets3 Reps10,10,10 Rest45-60 sec
4. 4
   

   Cable Straight Arm Pulldown

   Back / Wing

   Sets3 Reps10,10,10 Rest45-60 sec
6. 5
   

   Barbell Upright Row

   Shoulders · Trapezius

   Sets4 Reps10,10,10,10 Rest45-60 sec
7. 6
   

   Barbell Curl

   Biceps

   Sets3 Reps10, 10, 10 Rest45-60 sec
8. 7
   

   Seated Incline Dumbbell Curl

   Biceps

   Sets3 Reps12, 12, 12 Rest45-60 sec
9. 8
   

   Concentration Curl

   Biceps

   Sets3 Reps10,10,10 Rest45-60 sec
10. 9
    

    Wrist Curl

    Forearm

    Sets3 Reps10, 10, 10 Rest45-60 sec