Tuesday
Tuesday – Back & Biceps Back and bicep workouts strengthen your pulling muscles, enhancing posture and upper body definition. Exercises like pull-ups, barbell rows, and lat pulldowns target the back, while curls build biceps. This combination improves grip strength, balance, and muscle coordination for a stronger, well-defined upper body.
DAILY GYM ROUTINE
9/24/20251 min read
1. Pull-Ups (3–4 sets, 6–10 reps)
Explanation: Builds width in the back, especially the lats, while engaging biceps and core.
Tip: Use a full range of motion, chin above the bar.
Warning: Don’t swing your body; keep it controlled to avoid strain.
2. Bent-Over Barbell Rows (3 sets, 8–10 reps)
Explanation: Strengthens mid-back, lats, and traps for thickness.
Tip: Keep back straight, hinge at hips, pull bar toward your waist.
Warning: Avoid rounding your spine; this can cause lower back injury.
3. Lat Pulldowns (3 sets, 10–12 reps)
Explanation: Targets lats, improving back width and posture.
Tip: Pull bar to chest, not behind the neck.
Warning: Don’t use momentum; control the bar slowly.
4. Barbell Curls (3 sets, 10–12 reps)
Explanation: Builds overall bicep size and strength.
Tip: Keep elbows close to your body, avoid swinging.
Warning: Using too heavy weights strains wrists and elbows.
5. Hammer Curls (3 sets, 12 reps)
Explanation: Targets the brachialis and forearms for thicker arms.
Tip: Keep palms facing each other throughout the motion.
Warning: Maintain steady pace; don’t jerk the dumbbells upward.
Warm-Up & Cool-Down
Warm-up: 5–10 minutes light cardio + dynamic back stretches.
Cool-down: Stretch lats, biceps, and shoulders to reduce stiffness.
General Warning
Avoid using heavy weights with poor form—injuries are common with back lifts.
Keep movements controlled and core tight to protect the spine.
If new to pull-ups, start with assisted variations or resistance bands.