# Back & Biceps

You'll fire up your back and biceps with heavy rows, pull-up work, and curls — leaving you feeling strong and pumped from top to bottom.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Shrug (Circular)
- 1 × 10 Shoulder Roll
- 1 × Warmup Activity Progression _(progression — pick your level)_

## Main Workout

- 3 × 10 Row (Bent-Over) - Barbell
- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 10 Bicep Curl - Barbell
- **Superset · 3 rounds**
  - Pushup Progression
  - 12 Rear Delt Fly - Dumbbell
- 3 × 30s Hollow Body Hold

## Cool Down

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