# Back & Biceps

You'll fire up your back and build strong, defined biceps — pulling heavy and finishing with a serious arm pump. Every round counts.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 30s Dead Hang

## 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 × 12 Rear Delt Fly - Dumbbell
- 1 × 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