Saturday workout
Back & Biceps
Workout
Strength Level · 8 Exercises · ~50–60 min
Tap ► on any card to watch the exercise demo
Lat Pull Down
Back & Biceps
3-4 sets × 8-15 reps
Seated Row
Back & Biceps
3-4 sets × 8-15 reps
One Arm Dumbbell Row
Back & Biceps
3-4 sets × 8-15 reps
Pull Over Dumbbell
Back & Biceps
3-4 sets × 8-15 reps
Back Extension
Back & Biceps
3-4 sets × 8-15 reps
Barbell Curl
Biceps
3-4 sets × 8-15 reps
Preacher Curl
Biceps
3-4 sets × 8-15 reps
Incline Hammer Curl
Biceps
3-4 sets × 8-15 reps
After Workout Tips
- Back workout ke baad cat-cow aur child's pose stretch zaroor karo — lower back relax hoti hai.
- Biceps ko overhead stretch do — pulling exercises ke baad tightness common hai.
- Paani zyada piyo — pulling movements mein bhi bahut energy use hoti hai.
- Protein meal lo 30–40 min baad — back aur biceps muscle repair ke liye zaroori hai.
- Next back session se pehle kam se kam 48 ghante ka rest lo.