Wednesday Workout
Back & Biceps
Workout
Strength Level · 8 Exercises · ~50–60 min
Tap ► on any card to watch the exercise demo
Dead Lift / Bent Over Row
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
T-Bar Row
Back & Biceps
3-4 sets × 8-15 reps
Machine Curl
Biceps
3-4 sets × 8-15 reps
Preacher Curl
Biceps
3-4 sets × 8-15 reps
Concentration Curl
Biceps
3-4 sets × 8-15 reps
Hammer Dumbbell
Biceps
3-4 sets × 8-15 reps
After Workout Tips
- Back stretch zaroor karo — child's pose ya cat-cow stretch best hai deadlifts aur rows ke baad.
- Biceps ko overhead stretch do — curls ke baad forearm aur bicep dono tight ho jaate hain.
- Lat stretch karo — doorway stretch ya hanging stretch se lats ko release karo rowing exercises ke baad.
- Protein meal lo 30–40 min baad — back muscles badi hain, repair ke liye protein zaroori hai.
- Next back session se pehle kam se kam 48 ghante ka rest lo — proper recovery se zyada growth hoti hai.