40 Min Big BACK, BICEPS & REAR DELTS WORKOUT with WEIGHTS | DB Strength + Muscle Building

Join in for an intense and effective 40 minute workout targeting your back muscles, biceps, and rear delts! This strength and muscle-building routine features dumbbells, designed to help you sculpt and strengthen your upper body.

Get ready to challenge yourself and achieve noticeable gains with this comprehensive workout session. Whether you're a beginner or an advanced fitness enthusiast, this video is packed with exercises and techniques to help you reach your goals. Follow along, push your limits, and unlock your true potential.

Let's build a stronger, more defined upper body together! Grab your weights and let's CRUSH this workout together! 🔥💪

This workout is split into three different blocks where we will use different training variables.

1️⃣Cluster Sets
2️⃣Regular Sets
3️⃣Unilateral Supersets

✅ Don't forget to warm up properly before starting this workout.

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Weights used:
30lbs/14kg
25lbs/11kg
20lbs/9kg
15lbs/7kg

💪 Target Muscles: Back, Biceps & Rear Delts
⏱ Duration: 40 min

40-60 sec work | 20 sec rest | 2 rounds | 3 blocks | Superset Finisher

0:00 - Intro

BLOCK 1 - CLUSTER SETS
0:24 - Neutral Grip Rows (3 Sets)
3:34 - Alt Bicep Curls (3 Sets)
6:44 - Pronated Rear Delt Fly (3 Sets)

BLOCK 2 - REGULAR SETS
10:11 - Wide Grip Rows Pronated Grip
11:10 - Iso Hammer with Supinated Eccentric Curl (Right)
11:59 - Iso Hammer with Supinated Eccentric Curl (Left)
12:51 - Rear Delt Pulses
13:40 - Close Grip Row
14:40 - Preacher Curl (Right)
15:39 - Preacher Curl (Left)
16:35 - Round 2 (repeat)

BLOCK 3 - UNILATERAL SUPERSETS
24:14 - Straight Arm Push-Backs (Right)
24:50 - Supinated Row (Right)
25:42 - Straight Arm Push-Backs (Left)
26:18 - Supinated Row (Left)
27:08 - Pullover (Right)
27:45 - 1 & 1/4 Bicep Curl from Top (Right)
28:35 - Pullover (Left)
29:12 - 1 & 1/4 Bicep Curl from Top (Left)
30:16 - Rear Delt Row (Right)
30:40 - Pinwheel Bicep Curl (Right)
31:29 - Rear Delt Row (Left)
32:06 - Pinwheel Bicep Curl (Left)
32:53 - Round 2 (repeat)

FINISHER
42:01 - Alt Row with RDL (60 Sec)

Have a great workout!👊

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Drop a comment below and let us know how you did with this upper body pull day workout! 👇💬

See you on the next one! 👊





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Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.