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0 Get Bigger, Faster, and Stronger with this HIIT Back and Bicep Workout
Today’s…
Cardio Round 1…
For today’s cardio, we will be doing a 15 minute jog on the treadmill. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a 15 minute run outside instead.
Circuit…
Stretch
To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have.
HIIT Back and Bicep Workout:
Cardio:
-15 minute run on the treadmill
Circuit 1:
4 Rounds of the following:
- 10 Reps dumbbell shoulder press
- 10 Reps dumbbell bicep curls
- 10 Reps dumbbell shrugs
- 10 Reps dumbbell curls with static hold
- 10 Reps dumbbell bent over row
Circuit 2:
4 Rounds of the following:
- 10 Reps dumbbell lateral raises
- 10 Reps dumbbell hammer curls
- 10 Reps dumbbell Arnold press
- 10 Reps ez bar curls
- 10 Reps dumbbell front raises
Finishers:
4×10 cable lat pull down
4×10 cable rows
dumbbell shoulder press:
dumbbell shrugs:
dumbbell curls with static hold:
dumbbell bent over row:
dumbbell lateral raises:
dumbbell hammer curls:
dumbbell Arnold press:
ez bar curls:
dumbbell front raises:
cable lat pull down:
cable rows:
Takeaways
If you are looking for more workout of the day ideas, be sure to go check out our page here for more.
If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).
