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Tuesday
Back & Biceps Workout
60-75 min of targeted training. 6 exercises with progressive overload for maximum muscle growth.
Today's Overview
6
Exercises
60
Minutes
+150
XP Available
Tuesday's Exercises(Log in to track)
1
Deadlifts
4 sets5-6 reps3-4 min rest
Maintain neutral spine throughout.
2
Pull-Ups
4 sets8-10 reps2 min rest
Full range of motion. Add weight when needed.
3
Barbell Rows
4 sets8-10 reps2 min rest
Pull to lower chest, squeeze shoulder blades.
4
Lat Pulldowns
3 sets10-12 reps90 sec rest
Wide grip, pull to upper chest.
5
Barbell Curls
4 sets8-10 reps90 sec rest
Strict form, no momentum.
6
Hammer Curls
3 sets10-12 reps90 sec rest
Targets brachialis and forearms.
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Progressive Overload Tips
📈 Add Weight
Increase weight by 2.5-5lbs when you hit all target reps
🔄 Add Reps
Add 1-2 reps per set before increasing weight
⏱️ Reduce Rest
Decrease rest periods by 15-30 seconds
📝 Track Everything
Log every workout to monitor progress
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