{"id":58245,"date":"2026-09-28T05:00:00","date_gmt":"2026-09-28T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=58245"},"modified":"2026-08-25T17:20:03","modified_gmt":"2026-08-25T15:20:03","slug":"30-min-back-biceps-strength-circuit","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/30-min-back-biceps-strength-circuit\/","title":{"rendered":"Workout of the week: 30-min back &amp; biceps strength circuit"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>ALL LEVELS<\/strong> \/ back &amp; biceps strength circuit \/ 30 minutes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Equipment<\/strong>: Assisted pull-up machine, barbell, lat pull-down machine, seated cable row machine &amp; dumbbells<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>By the end of September, summer starts feeling like something that happened to someone else. <\/strong>Rooftop cocktails with friends become tea under a blanket at home, evenings get shorter, and your usual routine slowly takes root again. <strong>This transition is not always easy, but having new workouts to try certainly helps.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This <strong>back &amp; biceps strength circuit<\/strong> will set the mood for autumn. It combines <strong>5 exercises<\/strong>, each with <strong>8-10 reps<\/strong>, across <strong>4 rounds<\/strong>. <strong>Rest for 60 seconds between exercises and rounds<\/strong>. In total, this workout will take you <strong>30 minutes to complete<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Assisted pull-up<\/li>\n\n\n\n<li>Barbell bent-over row<\/li>\n\n\n\n<li>Lat pull-down<\/li>\n\n\n\n<li>Seated cable row<\/li>\n\n\n\n<li>Dumbbell hammer curl<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ready? Let&#8217;s go!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 exercises<\/li>\n\n\n\n<li>8 to 10 reps<\/li>\n\n\n\n<li>4 rounds<\/li>\n\n\n\n<li>60 sec rest between exercises and rounds<\/li>\n\n\n\n<li>30 minutes total<\/li>\n\n\n\n<li>Equipment: Assisted pull-up machine, barbell, lat pull-down machine, seated cable row machine &amp; dumbbells<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>WORKOUT EXERCISE LIST<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">4 rounds<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; Assisted pull-up<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>8 to 10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Step onto the assisted pull-up machine and adjust the weight \u2014 the more weight you select, the more assistance you\u2019ll get.<\/li>\n\n\n\n<li>Grab the handles with an overhand grip, slightly wider than shoulder-width.<\/li>\n\n\n\n<li>Step onto the platform or knee pad and let your body hang with arms fully extended.<\/li>\n\n\n\n<li>Pull yourself up until your chin is above the bar, keeping your core engaged.<\/li>\n\n\n\n<li>Lower yourself slowly back to the starting position and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; Barbell bent-over row<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>8 to 10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet shoulder-width apart and grip the barbell just wider than your shoulders.<\/li>\n\n\n\n<li>Bend your knees slightly and hinge at the hips, keeping your back flat and chest up.<\/li>\n\n\n\n<li>Pull the barbell toward your lower chest or upper stomach, squeezing your shoulder blades together.<\/li>\n\n\n\n<li>Lower the bar under control back to the starting position and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; Lat pull-down<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>8 to 10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Adjust the pad on your legs to reduce the movement.<\/li>\n\n\n\n<li>Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.<\/li>\n\n\n\n<li>Engage your shoulder blades, and then pull the bar down in front of you \u2013 upper chest level.<\/li>\n\n\n\n<li>Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.<\/li>\n\n\n\n<li>Slowly return up and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; Seated cable row<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>8 to 10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit at the cable row machine with your feet firmly on the platform and knees slightly bent.<\/li>\n\n\n\n<li>Grab the handle with both hands and sit upright, keeping your back straight and chest lifted.<\/li>\n\n\n\n<li>Pull the handle toward your torso, squeezing your shoulder blades together.<\/li>\n\n\n\n<li>Pause briefly, then slowly extend your arms to return to the starting position, maintaining control throughout.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; Dumbbell hammer curl<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>8 to 10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand upright with a dumbbell in each hand, arms at your sides and palms facing in.<\/li>\n\n\n\n<li>Keeping your elbows tight to your body, curl the weights up to shoulder height.<\/li>\n\n\n\n<li>Pause at the top, then lower the dumbbells with control.<\/li>\n\n\n\n<li>Maintain the neutral grip throughout.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Back &amp; biceps strength circuit completed. Use your strength to choose the next challenge:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">LINKS<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ back &amp; biceps strength circuit \/ 30 minutes Equipment: Assisted pull-up machine, barbell, lat pull-down machine, seated&#8230;<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_titles_title":"Workout of the week: 30-min back & biceps strength circuit","_seopress_titles_desc":"Start autumn strong with this 30-minute back & biceps strength circuit workout to get back to your routine.","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":0,"_seopress_analysis_target_kw":"","footnotes":""},"categories":[103],"tags":[126,935,936,1003,1784],"class_list":["post-58245","post","type-post","status-publish","format-standard","hentry","category-move","tag-workout","tag-workout-of-the-week","tag-wow","tag-circuit-workout","tag-back-and-biceps-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/58245","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=58245"}],"version-history":[{"count":5,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/58245\/revisions"}],"predecessor-version":[{"id":58394,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/58245\/revisions\/58394"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=58245"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=58245"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=58245"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}