Help keep your group healthy and happy!
6
-
minutes warming up
30
-
35
minutes working out
Back attack and biceps, baby! Back attack and biceps, baby! They go together like Tango and Cash or Peewee Herman and Large Marge. We’ll get a sweet pump and then put those gains to work. "Dropset" means go a lot lighter and immediately after the heavy set.
4 Rounds
8 Bicep Curls Heavy
15 Bicep Curls Dropset
4 Rounds
8 Bent Over Rows Heavy
15 Reverse Flyes (lighter weight)
4 Rounds
30 Seconds Plank Drags
30 Seconds Rest
30 Seconds Renegade Rows
30 Seconds Rest
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
4 Rounds
15 Hand to Elbow Planks
30-sec Plank Hold
4 Rounds
15 Shoulder Taps
30-sec Quadruped Hold
4 Rounds
30 Seconds Rotational Mountain Climbers
30 Seconds Rest
30 Seconds Kick Backs
30 Seconds Rest
Have a question? Chat with your coach.
✅ Heavy weight for Bicep Curls
✅ Light weight for Bicep Curls
✅ Heavy weight for Bent Over Rows
✅ Light weight for Fyes
✅ Weights for Plank Drags and Renegade Rows
3 Rounds
30 Second Stations:
Plank Rotations
Pushups
Pike Pushups
Wall Angels
6
-
minutes warming up
30
-
35
minutes working out
Back attack and biceps, baby! Back attack and biceps, baby! They go together like Tango and Cash or Peewee Herman and Large Marge. We’ll get a sweet pump and then put those gains to work. "Dropset" means go a lot lighter and immediately after the heavy set.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Pulling Movements
Shoulder Maintenance
Core + Pulling Movements
Pulling + Core Movements
