ALL LEVELS / back & biceps strength circuit / 30 minutes
Equipment: Assisted pull-up machine, barbell, lat pull-down machine, seated cable row machine & dumbbells
By the end of September, summer starts feeling like something that happened to someone else. Rooftop cocktails with friends become tea under a blanket at home, evenings get shorter, and your usual routine slowly takes root again. This transition is not always easy, but having new workouts to try certainly helps.
This back & biceps strength circuit will set the mood for autumn. It combines 5 exercises, each with 8-10 reps, across 4 rounds. Rest for 60 seconds between exercises and rounds. In total, this workout will take you 30 minutes to complete.
- Assisted pull-up
- Barbell bent-over row
- Lat pull-down
- Seated cable row
- Dumbbell hammer curl
Ready? Let’s go!
WORKOUT SETUP
- 5 exercises
- 8 to 10 reps
- 4 rounds
- 60 sec rest between exercises and rounds
- 30 minutes total
- Equipment: Assisted pull-up machine, barbell, lat pull-down machine, seated cable row machine & dumbbells
WORKOUT EXERCISE LIST
4 rounds
1 – Assisted pull-up
8 to 10 reps
- Step onto the assisted pull-up machine and adjust the weight — the more weight you select, the more assistance you’ll get.
- Grab the handles with an overhand grip, slightly wider than shoulder-width.
- Step onto the platform or knee pad and let your body hang with arms fully extended.
- Pull yourself up until your chin is above the bar, keeping your core engaged.
- Lower yourself slowly back to the starting position and repeat.
2 – Barbell bent-over row
8 to 10 reps
- Stand with your feet shoulder-width apart and grip the barbell just wider than your shoulders.
- Bend your knees slightly and hinge at the hips, keeping your back flat and chest up.
- Pull the barbell toward your lower chest or upper stomach, squeezing your shoulder blades together.
- Lower the bar under control back to the starting position and repeat.
3 – Lat pull-down
8 to 10 reps
- Adjust the pad on your legs to reduce the movement.
- Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.
- Engage your shoulder blades, and then pull the bar down in front of you – upper chest level.
- Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.
- Slowly return up and repeat.
4 – Seated cable row
8 to 10 reps
- Sit at the cable row machine with your feet firmly on the platform and knees slightly bent.
- Grab the handle with both hands and sit upright, keeping your back straight and chest lifted.
- Pull the handle toward your torso, squeezing your shoulder blades together.
- Pause briefly, then slowly extend your arms to return to the starting position, maintaining control throughout.
5 – Dumbbell hammer curl
8 to 10 reps
- Stand upright with a dumbbell in each hand, arms at your sides and palms facing in.
- Keeping your elbows tight to your body, curl the weights up to shoulder height.
- Pause at the top, then lower the dumbbells with control.
- Maintain the neutral grip throughout.
- Repeat.
Back & biceps strength circuit completed. Use your strength to choose the next challenge:
LINKS
