# Back & Biceps

You'll pull, row, and curl your way to a stronger back and bigger biceps — every rep counts today. Get ready to feel your lats and arms working hard from start to finish.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Shrug (Circular)
- 1 × 10 Shoulder Roll
- 1 × 10 Shoulder Warm-up - Resistance Band
- 1 × 10 Scapular Shrug

## Main Workout

- 4 × 8 Row (Bent-Over) - Barbell
- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 8 Bench Press - Barbell
- 3 × 10 Bicep Curl - Barbell
- **Superset · 3 rounds**
  - 12 Hammer Curl - Dumbbell
  - 15 Face Pull - Cable
- 3 × 15 Rear Delt Fly - Dumbbell
- 1 × Anti-Extension Progression _(progression — pick your level)_

## Cool Down

- 1 × 45s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Biceps Stretch
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Chest Expansion Stretch (Elbows Back)