Superhero Workout (Day 2) - BACK & BICEPS

Superhero Workout (Day 2) - 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

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Superhero Workout (Day 2) - BACK & BICEPS
  • Bent Rows - (All Views)
    00:30
    Bent Rows - (All Views)

    Bent Rows - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Posterior deltoid

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

    BICEPS
    - Biceps brachii
    - Brachialis

    FOREARMS
    - Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - ...

  • Pull-Ups - (All Views)
    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
    ...

  • Chin-Ups - (All Views)
    00:30
    Chin-Ups - (All Views)

    Chin-Ups - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BACK
    - Latissimus dorsi
    - Teres major
    - Teres minor

    BICEPS
    - Biceps brachii
    - Brachialis

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    BACK
    - Teres minor
    - Infraspinatus
    - Subscap...

  • Barbell Curls - (All Views)
    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
    ...

  • Hammer Curls - (All Views)
    00:30
    Hammer Curls - (All Views)

    Hammer Curls - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BICEPS
    - Biceps brachii
    - Brachialis

    FOREARMS
    - Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    BACK
    - Latissimus dorsi
    - Teres major
    - Teres minor
    - Infraspinatus
    -...

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