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Workout Plan

Tuesday

Back & Biceps

6
Exercises
60
Minutes
+150
XP Available

Today's Exercises(Log in to track)

1
Deadlifts

Deadlifts

4 sets
5-6 reps
3-4 min rest

Maintain neutral spine throughout.

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2
Pull-Ups

Pull-Ups

4 sets
8-10 reps
2 min rest

Full range of motion. Add weight when needed.

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3
Barbell Rows

Barbell Rows

4 sets
8-10 reps
2 min rest

Pull to lower chest, squeeze shoulder blades.

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4
Lat Pulldowns

Lat Pulldowns

3 sets
10-12 reps
90 sec rest

Wide grip, pull to upper chest.

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5
Barbell Curls

Barbell Curls

4 sets
8-10 reps
90 sec rest

Strict form, no momentum.

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6
Hammer Curls

Hammer Curls

3 sets
10-12 reps
90 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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