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

Download our
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

Left Continue shopping
Your Order

You have no items in your basket