Back & Biceps Burnout (Pull Day)

This workout is all about building a strong back and sculpted biceps. We’ll move through a mix of pull-ups, rows, and curls to target your lats, rear delts, and arms with intention. I designed this session to help you really feel the muscles working—slow, controlled reps, solid form, and a burnout finisher that will leave your biceps on fire (in the best way). Expect about 60 minutes of focused lifting—no cardio here—just pure strength work that gets you closer to that toned, defined look you’re working for. Whether you’re lifting at the gym or modifying at home, you’ll find a version that fits. Grab your weights, brace your core, and let’s get after it. Warm-Up • Cat-cow, shoulder rolls, banded pull-aparts • 1 light set of face pulls (15 reps) Cool-Down (3–5 min) • Stretch lats, biceps, forearms • Foam roll thoracic spine 💡 Don’t have access to all the gym equipment? No worries—swap with bands and dumbbells so you can still crush this workout wherever you are.