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Beginner Male Day 1 - Back & Biceps

The document outlines a 6 week workout program with 7 back and bicep exercises. It includes the exercise name, target reps and sets, and a table to log reps and weight for each week.

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mohamedalmusallam2
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41 views9 pages

Beginner Male Day 1 - Back & Biceps

The document outlines a 6 week workout program with 7 back and bicep exercises. It includes the exercise name, target reps and sets, and a table to log reps and weight for each week.

Uploaded by

mohamedalmusallam2
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Table of Contents

EXERCISE 1: WIDE GRIP LAT PULLDOWN .................................................... 3

EXERCISE 2: BARBELL RACK PULL ............................................................... 4

EXERCISE 3: CLOSE GRIP CABLE ROW ......................................................... 5

EXERCISE 4: CLOSE GRIP CHIN UP............................................................... 6

EXERCISE 5: ROPE CABLE LAT PULLOVER .................................................... 7

EXERCISE 6: STANDING STRAIGHT BAR BICEPS CURL .................................. 8

EXERCISE 7: MACHINE PREACHER BICEPS CURL .......................................... 9

2
Exercise 1: Wide Grip Lat Pulldown
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

3
Exercise 2: Barbell Rack Pull
Target: 8 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

4
Exercise 3: Close Grip Cable Row
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

5
Exercise 4: Close Grip Chin up
Target: 8 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

6
Exercise 5: Rope Cable Lat Pullover
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

7
Exercise 6: Standing Straight Bar Biceps Curl
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

8
Exercise 7: Machine Preacher Biceps Curl
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

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