The ultimate back and bi’s workout with Ryan

Follow Ryan’s plan for the wider back and bigger biceps you’ve been pining after

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Back and Biceps

Print step-by-step guide

Lateral pulldown

Reps: 12

Sets: 4

Intensity/Tempo: 1, 0, 1, 0

Preacher curls

Reps: 12

Sets: 4

Intensity/Tempo: 1, 1, 1, 0

V-bar pulldown

Reps: 12

Sets: 4

Intensity/Tempo: 1, 0, 1, 0

Dumbbell single arm rows

Reps: 12 each arm

Sets: 4

Intensity/Tempo: 1, 0, 1, 0

Dumbell concentration curls

Reps: 10 each arm

Sets: 4

Intensity/Tempo: 1, 0, 1, 0

Standing double cable curls

Reps: 12

Sets: 4

Intensity/Tempo: 1, 0, 1, 0

SUPERSET

Straight arm pulldown

Reps: 10

Sets: 5

Intensity/Tempo: 1, 0, 1, 0

 

Seated Row

Reps: 12

Sets: 5

Intensity/Tempo: 1, 0, 1, 0

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