# Back & Biceps

You'll build a strong, defined back and pump up your biceps — all in a focused 30-minute session. Get ready to feel that satisfying pull with every rep!

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Hang (Arch)
- 1 × Warmup Activity Progression _(progression — pick your level)_

## Main Workout

- 3 × 8 Row (Bent-Over) - Barbell
- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 8 Bench Press - Barbell
- 3 × 10 Bicep Curl - Barbell
- 3 × 10 Row (Bench Supported) - Barbell
- 3 × 30s Plank

## Cool Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Biceps Stretch
- 1 × 30s Triceps Stretch - Overhead