Advanced Workout (Day 3) - BACK & BICEPS

WORKOUT OPTIONS:
- Do all exercises once, and then repeat 3 more times like a circuit (with a 10-second rest between exercises) OR
- Do each exercise for 3 sets (with a 1-minute rest between sets)

GOALS:
- For toning - aim for 15-20 reps per set
- For hypertrophy - aim for 8-10 reps per set
- For strength - aim for 3-5 reps per set

00:30

Pull-Ups - (All Views)

Pull-Ups - (All Views)

///// PRIMARY MUSCLES WORKED

- Latissimus dorsi
- Teres major
- Trapezius
- Rhomboid major
- Rhomboid minor

BICEPS
- Biceps brachii
- Brachialis

FOREARMS
- Brachioradialis

///// SECONDARY MUSCLES WORKED

NECK
- Splenius capitis
- Sternocleidomastoid

SHOULDERS
...
00:30

One-Arm Dumbbell Rows - (All Views)

One-Arm Dumbbell Rows - (All Views)

///// PRIMARY MUSCLES WORKED

SHOULDERS
- [R] Posterior deltoid

BACK
- [R] Trapezius
- [R] Latissimus dorsi
- [R] Rhomboid major
- [R] Teres major

BICEPS
- [R] Biceps brachii
- [R] Brachialis

FOREARMS
- [R] Brachioradialis

///// SECONDARY MUSCLES WORKED

NECK
- [R] ...
00:30

One-Arm Dumbbell Rows - (All Views) - LEFT

One-Arm Dumbbell Rows - (All Views) - LEFT

///// PRIMARY MUSCLES WORKED

SHOULDERS
- [L] Posterior deltoid

BACK
- [L] Trapezius
- [L] Latissimus dorsi
- [L] Rhomboid major
- [L] Teres major

BICEPS
- [L] Biceps brachii
- [L] Brachialis

FOREARMS
- [L] Brachioradialis

///// SECONDARY MUSCLES WORKED

NECK
- [L] ...
00:30

T-Bar Rows With Abdominal Support - (All Views)

T-Bar Rows With Abdominal Support - (All Views)

///// PRIMARY MUSCLES WORKED

SHOULDERS
- Posterior deltoid

BACK
- Latissimus dorsi
- Infraspinatus
- Trapezius
- Rhomboid major
- Rhomboid minor

BICEPS
- Biceps brachii
- Brachialis

///// SECONDARY MUSCLES WORKED

NECK
- Splenius capitis
- Sternocleidomastoid

SH...
00:30

Concentration Curls - (All Views)

Concentration Curls - (All Views)

///// PRIMARY MUSCLES WORKED

BICEPS
- [R] Biceps brachii
- [R] Brachialis

///// SECONDARY MUSCLES WORKED

SHOULDERS
- [R] Anterior deltoid
- [R] Middle deltoid

BACK
- [R] Trapezius

CHEST
- [R] Pectoralis major

TRICEPS
- [R] Triceps brachii, lateral head
- [R] Triceps ...
00:30

Concentration Curls - (All Views) - LEFT

Concentration Curls - (All Views) - LEFT

///// PRIMARY MUSCLES WORKED

BICEPS
- [L] Biceps brachii
- [L] Brachialis

///// SECONDARY MUSCLES WORKED

SHOULDERS
- [L] Anterior deltoid
- [L] Middle deltoid

BACK
- [L] Trapezius

CHEST
- [L] Pectoralis major

TRICEPS
- [L] Triceps brachii, lateral head
- [L] Triceps ...
00:30

Barbell Curls - (All Views)

Barbell Curls - (All Views)

///// PRIMARY MUSCLES WORKED

BICEPS
- Biceps brachii
- Brachialis
- Biceps brachii, long head
- Biceps brachii, short head

///// SECONDARY MUSCLES WORKED

NECK
- Sternocleidomastoid
- Scalenes
- Sternohyoid
- Omohyoid

SHOULDERS
- Anterior deltoid
- Middle deltoid
...
00:30

High-Pulley Curls - (All Views)

High-Pulley Curls - (All Views)

///// PRIMARY MUSCLES WORKED

BICEPS
- Biceps brachii
- Brachialis

///// SECONDARY MUSCLES WORKED

NECK
- Sternocleidomastoid

BACK
- Latissimus dorsi
- Teres major

CHEST
- Pectoralis major
- Serratus anterior

TRICEPS
- Triceps brachii, long head
- Triceps brachii, m...
00:30

Curls - (All Views)

Curls - (All Views)

///// PRIMARY MUSCLES WORKED

SHOULDERS
- Anterior deltoid

BICEPS
- Biceps brachii
- Brachialis

FOREARMS
- Brachioradialis

///// SECONDARY MUSCLES WORKED

SHOULDERS
- Middle deltoid
- Posterior deltoid

CHEST
- Pectoralis major, clavicular part

TRICEPS
- Triceps brachi...