Summer Bodies: Back & Bicep Builder (using barbells & db's)

I did this workout in my home gym and was definitely feeling it the next day! I used free weights, a pull-up bar, and a landmine. If you don't have a landmine you can create one with a barbell balanced on the center ring of plates (or just sub with dumbbells). A. Warm-up x 3 sets A1. Mountain climbers x 20 seconds A2. Plank shoulder taps + plank twist x 30 seconds A3. Banded seated rows (band around feet) x 30 seconds A4. Hollow hold x 20 seconds (bend knees to modify) *Rest 30 seconds B. 3 Sets: B1. Chin-ups (use band or other assistance if needed and sub with banded lat pulldowns if you don't have a pull-up bar) 1 x 10 1 x 8 1 x 6 *Rest 1 minute between sets C. 3 Sets: C1. T-bar rows (using landmine or gym equipment, sub with towel barbell rows, or regular barbell/DB rows if needed) 2 x 15 reps 2 x 10 reps *Rest 1 minute between sets *Increase weight each set if possible D. 3 Sets: D1. Meadows rows (on landmine) x 10/arm *Sub with single arm bent over DB rows if needed *Rest 30 seconds between sets E. 3 Sets: E1. Single arm alternating dumbbell bicep curls 1 x 20 (10/arm) 1 x 16 (8/arm) 1 x 12 (6/arm) 1 x 8 (4/arm) *Rest 1 minute between sets F. 3 Sets (Optional): F1. Dumbbell or kettlebell shrugs x 15 reps with a pause at the top of each rep G. 1 Set: G1. Bicep burner with iso hold (complete 5/5, 4/4, 3/3, 2/2, 1/1 reps)