This is the Back & Biceps workout from the Bench Press Specialization plan. It trains Back and Biceps across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Bent Over Row (Barbell) while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Bent Over Row (Barbell) | 4 × 8 |
 Lat Pulldown | 3 × 10 |
 Cable Row | 3 × 10 |
 Barbell Bicep Curl | 3 × 12 |
 Hammer Curl | 3 × 12 |
